Category: Health & Fitness

Dietitian’s tip: It’s a good idea to wear rubber or plastic gloves when preparing jalapenos because the oils can burn your skin. If you don’t wear gloves, thoroughly wash your hands with soap and water after handling the peppers. Number of servings Serves 8 Diabetes meal plan Weight management Healthy-carb Kidney diet Gluten-free High-fiber Ingredients 1 pound extra-lean ground beef 1/2 cup chopped onion 2 large tomatoes, chopped (or 2 cups canned, unsalted chopped tomatoes) 4 cups canned, unsalted kidney beans, rinsed and drained 1 cup chopped celery 1 1/2 tablespoons chili powder or to taste Water, as desired 2 tablespoons cornmeal Jalapeno peppers, seeded and chopped, as desired (not included in nutrition analysis) Directions In a soup pot, add the ground beef and onion. Over medium heat, saute until the meat is browned and the onion is see-through. Drain well. Add the tomatoes, kidney beans, celery and chili powder to the ground beef mixture. Cover and cook for 10 minutes, stirring often. Uncover and add water to desired consistency. Stir in cornmeal. Cook at least 10 minutes more to let the flavors blend. Ladle into warmed bowls and garnish with jalapeno peppers, if desired. Serve right away. Nutritional analysis per serving Serving size: 1 cup Calories 250 Total carbohydrate 26 g Total sugars 2 g Added sugars 0 g Dietary fiber 10 g Protein 20 g Total fat 8 g Saturated fat 3 g Trans fat 0 g Monounsaturated fat 3 g Polyunsaturated fat 0.5 g Cholesterol 40 g Sodium 373 mg Potassium 351 mg Calcium 76 mg Magnesium 22 mg Vitamin D 0 IU Iron 4 mg Protein and dairy 2 Vegetables 1 Nuts, seeds and dry beans 1 Meats, poultry and fish 2 Vegetables 1 Source link

Dietitian’s tip: Cooked rice that’s been in the fridge overnight or up to three days makes better fried rice. The rice tends to clump together. Number of servings Serves 4 Diabetes meal plan DASH diet Low-sodium Heart-healthy Weight management Plant-based Meatless Healthy-carb Kidney diet Ingredients 2 cups cooked brown rice 3 tablespoons peanut oil 4 green onions with tops, chopped 2 carrots, finely chopped 1/2 cup finely chopped green bell pepper 1/2 cup frozen peas 1 egg 2 tablespoons low-sodium soy sauce 1 tablespoon sesame oil 1/4 cup chopped parsley Directions In a large heavy skillet or wok, heat the peanut oil over medium-high heat. Add cooked rice and saute until lightly golden. Add green onions, carrots, green pepper and peas. Stir-fry until vegetables are tender-crisp, about 5 minutes. Hollow out a circle in the center of the skillet by pushing the vegetables and rice to the sides. Break the egg into the hollow, then lightly scramble the egg as it cooks. Stir the scrambled egg into the rice mixture. Sprinkle with soy sauce, sesame oil and chopped parsley. Serve right away. Nutritional analysis per serving Serving size: About 1 cup Calories 253 Total carbohydrate 31 g Total sugars 3.5 g Added sugars 0 g Dietary fiber 4 mg Protein 6 g Total fat 12 g Saturated fat 2 g Trans fat 0 g Monounsaturated fat 5.5 g Polyunsaturated fat 4 g Cholesterol 35 mg Sodium 217 mg Potassium 321 mg Calcium 49 mg Magnesium 62 mg Vitamin D 8 IU Iron 2 mg Vegetables 1 Fats 3 Carbohydrates 1 Grains and grain products 1 Vegetables 2 Fats and oils 3 Source link

September 2, 2020 Genetics Home Reference has become part of MedlinePlus. Information from Genetics Home Reference is now available in the “Genetics” section of MedlinePlus. The Genetics Home Reference pages included in MedlinePlus cover more than 1,300 genetic conditions and 1,475 genes, all of the human chromosomes, and mitochondrial DNA (mtDNA). Also included is a richly illustrated genetics primer, Help Me Understand Genetics, which offers basic explanations of how genes work and how mutations cause disorders, as well as current information about genetic testing, gene therapy, genetics research, and precision medicine. Source link

Dietitian’s tip: Instead of syrup, top each buttermilk waffle with 1/2 cup sliced fresh peaches sprinkled with cinnamon. Or top with 3/4 cup berries, such as strawberries, blueberries or raspberries. Another option is to top with 1/2 cup applesauce. Number of servings Serves 6 Diabetes meal plan Weight management Low-fat Meatless Healthy-carb Ingredients 1 cup whole-wheat or wholemeal flour 1 cup all-purpose, plain flour 1 teaspoon baking powder 1/2 teaspoon baking soda 1 tablespoon sugar 2 cups buttermilk 1 egg 4 egg whites Directions In a large mixing bowl, combine the flours, baking powder, baking soda and sugar. In a medium bowl, whisk together the buttermilk and whole egg. Add to the flour mixture and stir to mix evenly. In a large metal or glass bowl, using an electric mixer on high speed, beat the egg whites until stiff peaks form. Gently fold the egg whites into the flour mixture. Place a baking sheet in the oven and heat to 225 F. Preheat a waffle iron. Spray with cooking spray if needed. Spoon or ladle about 3/4 cup of the batter into the waffle iron, depending on the size of the iron. Spread slightly with a spoon and cook according to the manufacturer’s instructions. Transfer the waffle to the baking sheet in the oven to keep warm. Repeat with the remaining batter to make 6 waffles. Nutritional analysis per serving Serving size: 1 waffle Calories 208 Total fat 2.5 g Saturated fat 1 g Trans fat trace Monounsaturated fat 0.5 g Cholesterol 34 mg Sodium 355 mg Total carbohydrate 37 g Dietary fiber 3 g Added sugars 2 g Protein 11 g Total sugars 7 g Polyunsaturated fat 0.5 g Potassium 266 mg Calcium 150 mg Magnesium 44 mg Vitamin D 8 IU Iron 2 mg Protein and dairy 1 Carbohydrates 2 Grains and grain products 2 Meats, poultry and fish 1 Dairy foods (low-fat or fat-free) 1/2 Source link

Dietitian’s tip: Adding more vegetables to this meat dish boosts its volume and nutrients. Number of servings Serves 6 Diabetes meal plan Weight management Healthy-carb Gluten-free High-fiber Ingredients 1 head cauliflower (1 to 1 1/4 pounds) 1 clove garlic 1 leek, white only, split in 4 pieces 1 tablespoon olive oil Freshly ground black pepper 1 tablespoon olive oil 1 cup diced carrots 1 cup diced celery 2 cups diced onion 1 teaspoon dried thyme 3 teaspoons sliced garlic 2 cups cooked chopped turkey breast (about 12 ounces) 1 cup red wine, or salt-free chicken broth 2 teaspoons balsamic vinegar 8-ounce can tomato sauce with no added salt 1 teaspoon orange zest Chives, if desired Directions Heat the oven to 350 F. Break the cauliflower into small pieces. In a large saucepan, steam the cauliflower, garlic and pieces of leek in water until completely tender — about 20 to 30 minutes. Use a food processor to puree the vegetables until the texture is like that of mashed potatoes. Process only a small portion at a time. If you prefer a smoother texture, use a blender. Be sure to hold the blender lid on firmly with a dish towel. Add a little hot water if the vegetables seem dry. Stir in margarine and pepper. In a large saute pan, heat the oil over medium heat. Add the carrots, celery, onions, thyme and garlic. Saute until then vegetables soften, about 5-6 minutes. Add the turkey and cook until browned, about 2-3 minutes. Add the red wine and cook until the wine is reduced by half. Add the vinegar and tomato sauce. Season with pepper. Transfer the mixture to a large casserole dish. Top with the mashed cauliflower. Bake for 20-30 minutes, until the top of the casserole is golden brown. Remove from the oven and let rest for 5 minutes. Top with minced chives and orange zest, if you wish, and serve. Nutritional analysis per serving Serving size: 1 1/4 cups Calories 232 Total fat 5.5 g Saturated fat 1 g Trans fat 0 g Monounsaturated fat 2 g Cholesterol 43 mg Sodium 635 mg Total carbohydrate 20 g Dietary fiber 5.5 g Added sugars 0 g Protein 20 g Total sugars 8 g Polyunsaturated fat 1 g Potassium 848 mg Calcium 81 mg Magnesium 49 mg Vitamin D 2 IU Iron 3 mg Vegetables 3 Protein and dairy 1 Fats 1/2 Sweets 1/2 Vegetables 3 Meats, poultry and fish 2 Fats and oils 1/2 Sweets 1/2 Created by the chefs at Mayo Clinic’s Dan Abraham Healthy Living Center. Source link

Dietitian’s tip: It’s a good idea to wear rubber or plastic gloves when preparing jalapenos because the oils can burn your skin. If you don’t wear gloves, thoroughly wash your hands with soap and water after handling the peppers. Number of servings Serves 8 Diabetes meal plan Weight management Healthy-carb Kidney diet Gluten-free High-fiber Ingredients 1 pound extra-lean ground beef 1/2 cup chopped onion 2 large tomatoes, chopped (or 2 cups canned, unsalted chopped tomatoes) 4 cups canned, unsalted kidney beans, rinsed and drained 1 cup chopped celery 1 1/2 tablespoons chili powder or to taste Water, as desired 2 tablespoons cornmeal Jalapeno peppers, seeded and chopped, as desired (not included in nutrition analysis) Directions In a soup pot, add the ground beef and onion. Over medium heat, saute until the meat is browned and the onion is see-through. Drain well. Add the tomatoes, kidney beans, celery and chili powder to the ground beef mixture. Cover and cook for 10 minutes, stirring often. Uncover and add water to desired consistency. Stir in cornmeal. Cook at least 10 minutes more to let the flavors blend. Ladle into warmed bowls and garnish with jalapeno peppers, if desired. Serve right away. Nutritional analysis per serving Serving size: 1 cup Calories 250 Total carbohydrate 26 g Total sugars 2 g Added sugars 0 g Dietary fiber 10 g Protein 20 g Total fat 8 g Saturated fat 3 g Trans fat 0 g Monounsaturated fat 3 g Polyunsaturated fat 0.5 g Cholesterol 40 g Sodium 373 mg Potassium 351 mg Calcium 76 mg Magnesium 22 mg Vitamin D 0 IU Iron 4 mg Protein and dairy 2 Vegetables 1 Nuts, seeds and dry beans 1 Meats, poultry and fish 2 Vegetables 1 Source link

Dietitian’s tip: Cooked rice that’s been in the fridge overnight or up to three days makes better fried rice. The rice tends to clump together. Number of servings Serves 4 Diabetes meal plan DASH diet Low-sodium Heart-healthy Weight management Plant-based Meatless Healthy-carb Kidney diet Ingredients 2 cups cooked brown rice 3 tablespoons peanut oil 4 green onions with tops, chopped 2 carrots, finely chopped 1/2 cup finely chopped green bell pepper 1/2 cup frozen peas 1 egg 2 tablespoons low-sodium soy sauce 1 tablespoon sesame oil 1/4 cup chopped parsley Directions In a large heavy skillet or wok, heat the peanut oil over medium-high heat. Add cooked rice and saute until lightly golden. Add green onions, carrots, green pepper and peas. Stir-fry until vegetables are tender-crisp, about 5 minutes. Hollow out a circle in the center of the skillet by pushing the vegetables and rice to the sides. Break the egg into the hollow, then lightly scramble the egg as it cooks. Stir the scrambled egg into the rice mixture. Sprinkle with soy sauce, sesame oil and chopped parsley. Serve right away. Nutritional analysis per serving Serving size: About 1 cup Calories 253 Total carbohydrate 31 g Total sugars 3.5 g Added sugars 0 g Dietary fiber 4 mg Protein 6 g Total fat 12 g Saturated fat 2 g Trans fat 0 g Monounsaturated fat 5.5 g Polyunsaturated fat 4 g Cholesterol 35 mg Sodium 217 mg Potassium 321 mg Calcium 49 mg Magnesium 62 mg Vitamin D 8 IU Iron 2 mg Vegetables 1 Fats 3 Carbohydrates 1 Grains and grain products 1 Vegetables 2 Fats and oils 3 Source link

Dietitian’s tip: This dish can be made meatless by replacing chicken with black beans, or other beans of your choice. Number of servings Serves 12 Diabetes meal plan Weight management Healthy-carb High-fiber Ingredients 1/4 cup lime juice 1 or 2 cloves garlic, minced 1 teaspoon chili powder 1/2 teaspoon ground cumin 3 pounds boneless, skinless chicken breasts, cut in 1/4-inch strips 1 large onion, sliced Half a green bell pepper, slivered Half a red bell pepper, slivered 12 low-fat, whole-wheat 8-inch tortillas 1/2 cup salsa 1/2 cup fat-free sour cream 1/2 cup low-fat shredded cheddar cheese Directions In a large bowl, combine lime juice, garlic, chili powder and ground cumin. Add the chicken slices. Stir until the chicken is well coated. Marinate for 15 minutes. In a pan on the grill or over medium-high heat on the stovetop, cook chicken for about 3 minutes, or until it’s no longer pink. Stir in the onions and peppers. Cook 3 to 5 minutes, or until the chicken and veggies are done to your liking. Chicken is cooked safely when it reaches 165 degrees. Divide the mixture evenly among the tortillas. Top each with 2 teaspoons of salsa, 2 teaspoons of sour cream and 2 teaspoons of shredded cheese. Roll up the tortillas and serve. Nutritional analysis per serving Serving size: 1 filled tortilla Calories 364 Total carbohydrate 25 g Total sugars 3 g Added sugars 0 g Dietary fiber 5 g Protein 30 g Total fat 15.5 g Saturated fat 5.5 g Trans fat Trace Monounsaturated fat 5.5 g Polyunsaturated fat 2.5 g Cholesterol 77 mg Sodium 461 mg Potassium 477 mg Calcium 171 mg Magnesium 71 mg Vitamin D 18 IU Iron 2 mg Protein and dairy 2 Vegetables 1 Carbohydrates 2 Grains and grain products 1 Vegetables 1 Meats, poultry and fish 3 Source link

Mental health: Know when to get help Patterns in thoughts, feelings and behaviors can suggest when to get help for yourself or someone you care about. By Mayo Clinic Staff Sometimes it can be hard to tell when a concern about mental health signals a need for professional help. In certain situations, the answer is clear. But in others, it isn’t so obvious. For example, if you’re afraid of giving a speech in public, does it mean you have a mental health condition or just a typical case of nerves? Or, when does shyness become a social phobia? Here’s help understanding how mental health conditions are identified. What is mental health? Mental health is the overall wellness of how you think, behave and manage your feelings. A mental health condition may be present when patterns or changes in thinking, feeling, or behaving cause distress or disrupt a person’s ability to do daily activities. A mental health disorder may affect how well you can: Maintain relationships. Handle social situations. Perform at work or school. Participate in typical daily activities. Learn at a level expected for your age and intelligence. Handle change or cope with stressful situations. Cultural norms and social expectations also play a role. There is no standard measure across all cultures that says when a behavior becomes a problem. What might be acceptable in one culture may be a cause for concern in another. How are mental health conditions defined? The Diagnostic and Statistical Manual of Mental Disorders (DSM) is a guide published by the American Psychiatric Association that explains the signs and symptoms of several hundred mental health conditions, including anxiety, depression, eating disorders, post-traumatic stress disorder and schizophrenia. The Diagnostic and Statistical Manual of Mental Disorders (DSM) is a guide published by the American Psychiatric Association. It explains the symptoms of several hundred mental health conditions. Examples of mental health conditions include anxiety, depression, eating disorders, post-traumatic stress disorder and schizophrenia. The DSM has criteria for making a diagnosis based on symptoms. How long symptoms last and the effect they have on a person also make a difference in diagnosis. The DSM describes the typical course of a mental health condition and its risk factors. It lists other conditions that often happen with certain disorders too. Another guideline often used to identify mental health conditions is the International Classification of Diseases (ICD) from the World Health Organization. Health insurance companies use the coding system of the DSM and ICD when deciding on insurance coverage and benefits. They also use it to decide how much to pay mental health professionals for the care they provide. How are mental health conditions diagnosed? A mental health condition may be diagnosed by a psychiatrist, psychologist, clinical social worker or other mental health professional. A primary healthcare professional also may be involved in diagnosis. Or a primary care professional may suggest a referral to a mental health professional. A diagnosis may be based on: A medical history of physical illness or mental health conditions in you or in your family. A physical exam. Questions about your current concerns or why you’re seeking help. Questions about how recent events or changes in your life have affected how you think, feel or behave. Examples of those events can include trauma, death of someone you care about, relationship changes or loss of a job. Questionnaires or other tests that ask for your feedback on how you think, feel or behave in certain situations. Questions about past and current alcohol and drug use. A history of trauma, abuse, family crises or other big life events. Questions about past or current thoughts about violence against yourself or others. Questionnaires or interviews completed by someone who knows you well, such as a family member or close friend. When is an evaluation or treatment needed? Each mental health condition has its own symptoms. In general, professional help might be needed when a person has: Big changes in personality, eating or sleeping patterns. An inability to cope with problems or daily activities. Lack of connection with or withdrawal from daily activities. Exaggerated beliefs or thinking that’s not based in reality. A large amount of fear or nervousness. Lasting feelings of sadness, helplessness or hopelessness. Thoughts or statements about suicide or harming others Problems with drinking, smoking or using drugs. Large mood swings. A lot of anger or hostility. Violent behavior. Many people who have mental health conditions think their symptoms are just part of life and don’t need attention. Some people avoid treatment out of shame or fear. If you’re concerned about your mental health, talk to a member of your healthcare team. Help is available. Talk to your primary healthcare professional or make an appointment with a psychiatrist, psychologist or other mental health professional. If you feel it’s important for your situation, look for a professional who is familiar with your culture or who understands the cultural or social context of your experiences. With the right support, mental health conditions often can be successfully identified and treated. Dec. 17, 2024 Show references What is mental illness? American Psychiatric Association. https://www.psychiatry.org/patients-families/what-is-mental-illness. Accessed May 21, 2024. Understanding psychological testing and assessment. American Psychological Association. https://www.apa.org/topics/testing-assessment-measurement/understanding. Accesssed May 21, 2024. What is mental health? Substance Abuse and Mental Health Services Administration. https://www.samhsa.gov/mental-health#. Accessed May 21, 2024. Introduction. In: Diagnostic and Statistical Manual of Mental Disorders DSM-5-TR. 5th ed. American Psychiatric Association; 2022. https://dsm.psychiatryonline.org. Accesssed May 22, 2024. Warning signs of mental illness. American Psychiatric Association. https://www.psychiatry.org/patients-families/warning-signs-of-mental-illness. Accesssed May 21, 2024. Use of the manual. In: Diagnostic and Statistical Manual of Mental Disorders DSM-5-TR. 5th ed. American Psychiatric Association; 2022. https://dsm.psychiatryonline.org. Accesssed May 21, 2024. See more In-depth . Source link

Overview A head injury, also known as head trauma, can occur from a car crash, a fall from a ladder, a collision while playing a contact sport or another accident. Some head injuries need emergency care while others can be seen by a healthcare professional during a scheduled visit. When to seek emergency help Call 911 or your local emergency number if someone has had a serious head injury — such as a fall from a ladder or a motor vehicle accident — or if the person has the following symptoms. With potentially serious head injuries, it is important to protect the person’s neck and spine. Do this by having the person lie still. Don’t move the person until emergency medical help has arrived and made an evaluation. Adults Serious head or facial bleeding. Bleeding or fluid leakage from the nose or ears. Change in consciousness for longer than a few seconds. Not breathing. Confusion, agitation or restlessness that continues to get worse. Loss of balance. Weakness or not being able to use an arm or leg. One pupil bigger than the other. The pupil is the black part of the eye. Slurred speech. Seizures. Children Any of the symptoms for adults. Persistent crying. Refusal to eat. Bulging in the soft spot on the front of the head in infants. Repeated vomiting. Treatment Follow these first-aid steps while waiting for emergency medical help to arrive: Keep the person still. The injured person should lie down with the head and shoulders slightly elevated. Don’t move the person unless necessary. Avoid moving the person’s neck. If the person is wearing a helmet, don’t remove it. Stop any bleeding. Apply firm pressure to the wound with sterile gauze or a clean cloth. But don’t apply direct pressure to the wound if you suspect a skull fracture. Watch for changes in breathing and alertness. If the person shows no signs of circulation — no breathing, coughing or movement — begin CPR. Someone with head trauma can be driven to the emergency department if the person can walk and is alert but has: Black-and-blue marks below the eyes or behind the ears. Confusion. When to call your doctor Head trauma that results in concussion symptoms needs to be evaluated by a healthcare professional. Concussion symptoms include: Nausea or vomiting. Ringing in the ears. Trouble with balance or staying steady. Headaches. Blurry vision. Trouble concentrating. Memory loss around the event that caused the head trauma. Dec. 18, 2024 Show references Head injury. American College of Emergency Physicians. https://www.emergencyphysicians.org/article/know-when-to-go/head-injury. Accessed Oct. 31, 2024. Signs and symptoms of concussion. Centers for Disease Control and Prevention. https://www.cdc.gov/heads-up/signs-symptoms/index.html. Accessed Oct. 31, 2024. Neck or back injury. American College of Emergency Physicians. https://www.emergencyphysicians.org/article/know-when-to-go/neck-or-back-injury. Accessed Oct. 31, 2024. Traumatic brain injury. Merck Manual Professional Version. https://www.merckmanuals.com/professional/injuries-poisoning/traumatic-brain-injury-tbi/traumatic-brain-injury-tbi. Accessed Oct. 31, 2024. Evans RW, et al. Acute mild traumatic brain injury (concussion) in adults. https://www.uptodate.com/contents/search. Accessed Oct. 31, 2024. Bloom J, et al. Sideline evaluation of concussion. https://uptodate.com/contents/search. Accessed Nov. 6, 2020. Schutzman S. Minor blunt head trauma in infants and young children ( Child head injury. American College of Emergency Physicians. https://www.emergencyphysicians.org/article/pediatrics/child-head-injury. Accessed Nov. 1, 2024. Walls RM, et al., eds. Head trauma. In: Rosen’s Emergency Medicine: Concepts and Clinical Practice. 10th ed. Elsevier; 2023. https://www.clinicalkey.com. Accessed Nov. 1, 2024. Wilkinson JM (expert opinion). Mayo Clinic. Nov. 11, 2024. . Source link