Charity Chest Wellness
Welcome to Charity Chest Wellness
Rotel Dip
A simple change when enjoying Rotel Dip or any other dip is to substitute the chips with cut up bell peppers, Celery will also work. You won't miss the crunch of the chips and the flavor is lovely. I will say that red, yellow or orange peppers work the best, Try it and let me know how you like it.
I want to start out talking about health risk factors that we have to power to change. These include the food we eat, how much we move our bodies, use of tobacco products, how much water we drink, how much alcohol we consume and how we prepare the foods we eat. No matter what you are working on wether it's your weight, blood pressure, diabetes or heart disease a few simple changes can help improve your overall health. Also for those who don't have any identifiable aliments the key is prevention by controlling your risk factors. Now even though we will cover all of these that doesn't mean you have to start with doing them all. Usually that's how most of us end up failing (including my self) because it's too much change at one time.
I recommend you check with your medical provider to ensure it's safe for you since we are all different and may or may not take medications. Also I encourage you to schedule a Wellness appointment if you have not already done so. This will ensure you know your numbers. That is, your blood pressure, weight, cholesterol and blood sugar will be the ones we will focus on (click on the link below). Each month we will discuss one of the risk factors and the steps we can take to lower that factor. This way we can work on these together and go one step at a time. I will post a healthier version of a recipe or a healthier food choice for your recipe monthly. See you next month!
My Daddy, the Chief, my hero
My Daddy, the Chief, my hero
Returning to Normal
Returning to Normal
August 1, 2022
Well I'm sure you can tell there is a big gap in our blog entries. My father passed the day before his 80th birthday and I was numb. It did not help that we planned him a surprise birthday party that day so the whole family and a few of his classmates and army buddies were all at the venue waiting to surprise him. I knew something was wrong when he was late. My father has never been late for anything. We started calling, no answer. We sent my youngest son to check on him, he didn't come to the door. My niece and daughter went to see what the problem was and he was dead, all dressed in his nice suit, party ready. They did CPR and called the paramedics but it was too late. I felt a feeling I never felt before in that situation. I was so mad, I could not feel. I was mad at the paramedicas but it was not their fault. I was mad at the situation,but there was nothing I could do about it. I was so filled with anger I couldn't even cry. My family was worried about me because I showed no emotions. I was having a very hard year and I couldn't handle another disappointment. Maybe that was my body's defense mechanism to keep me from having a nervous breakdown. I don't know but when the tears did come they would not stop falling. In the weeks to come after the funeral we had to clean out my father's house. I wanted to keep everything. The problem with that was I had no where to keep it. My son said, "Momma don't you know memories are in your heart, not in his things." Of course I knew that but I could not help it. I was so depressed. I always said you never know what the next person is going through, so be kind. You never know what will break a person's spirit. For some it might be heartache, others losing their money or job and for some it's not being accepted for who they are. Whatever the reason it is hard, so be kind to your neighbor, family and friends. Take care of your mental health, don't sweat the small stuff, spend time with the people you love and lend a helping hand when you can. Tomorrow is not promised so live everyday like it is your last. If you feel like nobody loves you. You can stop worrrying because God loves you and I do too.
Hydration, Hydration, Hydration
October 16, 2022
Hydration, Hydration, Hydration
October 16, 2022
Hello to all. I hope you are well and in good spirits. Let us continue on this healthy journey. This month's focus is on hydration, boosting the amount of water we drink each day. Water also known as h20 is very vital to our health. The human body is composed of 60% water. Drinking enough water helps avoid a medical condition called dehydration which can lead to mental confusion, decreased kidney function, constipation, heat exhaustion and kidney stones. The first sign of dehydration is thirst. That is your body's way of letting you know you need a drink of h20. Remember you can get water from fresh fruits and vegetables also, like watermelon which is a great source of water. If you are focusing on weight, heart disease or diabetes, water is your best choice because is does not contain calories or sugar. Below is an excerpt from an article on the CDC website on the benefits of water and tips on how you can increase your water intake.
Water helps your body:
Keep a normal temperature.
Lubricate and cushion joints.
Protect your spinal cord and other sensitive tissues.
Get rid of wastes through urination, perspiration, and bowel movements.
Your body needs more water when you are:
In hot climates.
More physically active.
Running a fever.
Having diarrhea or vomiting.
Tips to Drink More Water:
Sugary drinks contribute to type 2 diabetes heart disease and obesity. Rethink your drink, Click here to learn more: cdc.gov/rethinkyourdrink
Carry a water bottle with you and refill it throughout the day.
Freeze some freezer safe water bottles. Take one with you for ice-cold water all day long.
Choose water over sugary drinks.
Opt for water when eating out. You’ll save money and reduce calories.
Serve water during meals.
Add a wedge of lime or lemon to your water. This can help improve the taste.
Make sure your kids are getting enough water too.
Of course, there are many other beverage options besides water, and many of these can be part of a healthy diet.
Low- or no- calorie beverages
Plain coffee or teas, sparkling water, seltzers, and flavored waters, are low-calorie choices that can be part of a healthy diet.
Drinks with calories and important nutrients
Low-fat or fat-free milk; unsweetened, fortified milk alternatives; or 100% fruit or vegetable juice contain important nutrients such as calcium, potassium, or vitamin D. These drinks should be enjoyed within recommended calorie limits.
Well I hope this helps you on your healthy journey. Remember we are all in this together. I do want to touch on the subject of safe drinking water since it seems to be an issue now a days in so many communities. Let's focus on conservation of water and praying for elected officials to have the knowledge to come up with a solution to the problem.
Savory Shrimp Pan
Recipe
1 pound of shrimp
1 12 oz bag of frozen broccoli or cauliflower
1 carton of fresh cherry or grape tomatoes
2 potatoes peeled and cut in cubes
Place all ingredients on a sheet pan, you can line with parchment paper if you like but you do not have to. Spread out evenly. Sprinkle lightly with Hidden Valley Ranch seasoning and lightly spray or drizzle with olive oil. Bake in the oven at 400 degrees for about 20-25 minutes.
*If you like spicy food use Old Bay seasoning.
Prep, Prepare, Serve
December 31, 2022
Hello everyone. I hope all is well in your world. This month we are continuing our discussion on modifiable risk factors. We have already covered increasing your water intake and eating more fruits and vegetables. Today we will discuss better ways to prepare your food. How you prepare your food adds a big impact on fat, calories and taste. But who does't love fried fish, chicken or even Oreos? We just should not eat it them daily because the frying of food in oil, adds calories and fat to your diet . The American Heart Association recommends your total fat intake be 25-35% of calories. This is about 80 grams of fat if you consume 2000 calories per day. Fat contains twice as many calories per gram as carbohydrates. In this modern age we have great alternatives to frying. Air fryers are the best. We also have indoor and outdoor grills, baking, broiling, convection ovens, crock pots and the list goes on. Using non-stick pots and pans aids in using less or no oil at all. Remember the food does not have to be tasteless to be healthy. If you usually use 1/2 a stick of butter to fry your eggs, try using a non-stick pan and a pat of butter. Small changes done consistently can make a world of a difference. Use beef or chicken broth to flavor vegetables instead of using ham or bacon. Invest in a bottle of extra virgin olive oil it is the natural oil extracted from olives, contains large amounts of antioxidants and has anti-inflammatory properties. . It is kind of pricey but you don't use as much and it is better for you. Experiment with different herbs to enhance the flavor. Thyme pairs well on baked chicken. What I'm trying to say if you only eat certain things fried, try making it using a different cooking method. Squeeze fresh lemon on baked fish instead of lemon pepper seasoning and see how much better it tastes. Check this weeks recipe. If you make it, share how yours came out. I love you and see you next month to discuss the last topics in the modifiable risks series that is, exercise, tobacco usage and alcohol consumption.
Smoking, Drinking & Exercise
February 19, 2023
Smoking, Drinking & Exercise
February 19, 2023
Tips for getting started. So here we are in the last series for our modifiable risk. Today we will be discussing smoking, drinking and exercise. Let's start with smoking. According to U.S. national data, smoking kills more adults than motor vehicle accidents, AIDS, suicide, murder, alcohol and illegal drugs. Then another 1000 or so from fires caused by smokers and thousands more from smokeless tobacco. In Mississippi, the annual healthcare cost for smoking was about 1.43 million dollars in 2022 according to the Mississippi State Department of Health (MSDH). Quitting smoking can reduce your risk of coronary artery disease. Check out this short video from the CDC to learn more https://youtu.be/xqYculbl6c4 . If you need a little help in Mississippi you can call 1-800-quit-now (1-800-784-8669) or go to the website https://msdh.ms.gov/page/43,0,94.html. We all know that drinking too much alcohol is harmful to your health. Over time excessive drinking can cause chronic health problems and other illnesses such as heart disease, stroke, hypertension, liver failure, cancers of the digestive tract and memory problems including dementia to just name a few. According to the CDC in 2010, the economic cost of excessive alcohol consumption was estimated at $249 billion. The CDC recommends drinking in moderation ( 1 drink or less a day for women & 2 drinks or less for men) or not drinking at all. Decreasing or quitting drinking will lower your health risks for the illnesses listed above. Last on the list is exercise. By increasing physical activity and having an active lifestyle you can decrease your risk for chronic illness, obesity and risk for dementia. As always remember to check with your physician before starting any exercise program or routine. Also you do not have to do 1-2 hours a day in order for it to be effective. Small changes go a long way. Walk to the mailbox daily, park farther away from the store or work, walk a flight of stairs instead of using the elevator are all good ways to start. You don't have to join a gym, walking is free. Check out the MSDH website msdh.ms.gov . Watch this video for more tips on how to get started https://www.youtube.com/watch?v=0i1lCNHaxhs. Take charge of your health, get moving, eat right and decrease your consumption of alcohol and tobacco to live a longer healthier life! Remember to click the link to share with friends and family and head to our Facebook page Charity Chest.
In keeping with this weeks discussion on hydration, here is my version of a fun fruit tray I fixed for my grand daughter's birthday party. I used purple and green grapes, halved strawberries and tangerine sections. You can use any fruit you like. I first used a little flavored yogurt to draw the butterfly on my platter and then arranged the fruit accordingly. This also helped the fruit stay in place. Enjoy!
