Healthy Recipe of the Day!

So many people I speak with tell me that they just don't have time to cook anymore.  Lifestyles become busier and busier and the last thing we feel like doing is preparing a meal at the end of a busy day.  So, what to do?  Well, how about preparing easy meals that don't require a great deal of prep time.  Now, I'm no Rachael Ray, however, I manage to cook simple and healthy meals several times a week.  And, it's more cost efficient than dining out.  Let's begin!

Here's a simple, tasty and healthy dish that is one of my favorites. 

Chicken ala Vege con Pasta!

Two large boneless chicken breasts trimmed and cleaned properly

Two zucchinis chopped in half then quartered

One red bell pepper chopped

One half onion chopped

One can of artichokes

Two cloves of garlic chopped

One box of penne wheat pasta

Season chicken breasts with sea salt and fresh ground pepper and place in a covered pan and cook in a 350 deg preheated oven for 20 minutes.  Some people may wish to cook longer.  Boil water and cook pasta until al dente.  When chicken is done, take out of pan and place on a cutting board.  Allow to cool and then chop into bite sized pieces.

Heat a large pan over medium heat, add two tablespoons EVOO (extra virgin olive oil) and saute onions until yellow/translucent.  Add chopped garlic and continue to saute for a minute or two.  Add zucchini and red bell pepper and continue to saute for a 5-6 minutes or until cooked al dente.  Add chicken and artichokes and cook for 1-2 minutes.  Season with a pinch of sea salt, fresh ground pepper, or to kick it up a bit, add some crushed red pepper.

Toss with pasta, drizzle a small amount of EVOO over it and serve with fresh Romano or Parmesan cheese.   Serves 3-4.  Enjoy!

Heat Related Illnesses

Hello everyone!  Well, it's been incredibly hot here in Florida lately and as we know, the heat can impose threats to our health in different ways.  It is extremely important to understand that extreme temperatures cause stress to the body and can lead to physical danger.

Extreme heat and humidity can lead to different conditions, some being serious and detrimental to our health.  Following some simple guidelines can prevent heat related illnesses and even death.

Understand that it is important to limit your activity during "peak sun" hours.  If you choose to be active during the day, dress appropriately and use sunscreen.  Wear loose fitting clothing that is light in color and weight.  Also, it is recommended to wear a hat and sunglasses to increase shade from the sun.  Most importantly, pace yourself and replace lost fluids by drinking plenty of water.  Do not wait until you are thirsty to drink water.  Drink 16-32 ounces of water per hour to maintain proper hydration.  And, it's always a good idea to "pre-hydrate" before going outdoors.  A couple of glasses of water before you leave the house will help prevent dehydration.

If you have to work outside during the day, be sure to take plenty of breaks, drink plenty of water and listen to your body.  If you feel weak, dizzy or nauseous, it's time to take a break and replenish your fluids.  Make sure that you break in a shaded area, or better yet, in an air conditioned building or vehicle.  A sports drink such as Gatorade is good to replenish lost electrolytes.

Monitor the people you are with by making sure that everyone is still maintaining and doing well.  Children and adults over 65 years old are more sensitive to heat and should be monitored more closely.  Also, anyone with medical conditions is at a higher risk of heat related illnesses such as people with cardiovascular issues or weight problems.

Recognize the signs of heat stroke.  If someone you are with experiences any of the following symptoms: extremely high body temperature (above 103 deg.), increased heart rate, confusion, dizziness, hot dry skin, throbbing headache, nausea or unconsciousness; it is imperative to seek medical help.  In the meantime, get the person to a shaded or air conditioned area, cool the body rapidly by cold water bath, shower, swimming pool or hose.  Do not give the person fluids to drink.  Just concentrate on lowering the body temperature.

Recognize the signs of heat exhaustion.  If someone you are with experiences any of the following symptoms:  Dizziness, weakness, fainting, headache, paleness, heavy sweating or nausea and vomiting; it is imperative that you get the person to a shaded or air conditioned area and replenish fluids such as water and Gatorade.  If symptoms remain the same or get worse, seek medical attention.  Heat exhaustion can progress to heat stroke.    

And lastly, yet most importantly, use your head!  Do not stay outside for long periods of time during extreme temps.  Do not schedule activities during the hottest hours of the day.  Invest in some good sunscreen that is at least SPF 30.  Hydrate, hydrate, hydrate!  Do not leave children in cars.  Check to make sure that children aren't playing in parked cars and that everyone is out of the car when arriving at a destination.  Also, understand that the human body needs time to acclimate to extreme heat, so pace yourself and build up a tolerance instead of going all out on the first hot day.

I hope this helps and if you have any questions regarding any of this material, please feel free to contact me at cwsportsandwellness@gmail.com.

Yours in health,

Dr. Frank