GO GREEN with Meal Prep in March

Written by: Tracy Pritchard (MS, CNS, LDN)

With St Patrick’s Day coming up, it is a great time to think about GREEN foods!

I think we can agree that nothing saying St Patrick’s Day quite like cabbage. While it is available at other times of the year it takes front and center at grocery stores in March. For many people this is the only time of year they consume cabbage and they only associate it as a side dish with corned beef. Cabbage is cruciferous vegetable that is part of the Brassica family along with broccoli, cauliflower, kale, and brussels sprouts. It can be eaten raw in salads or coleslaw or cooked in soups, sauteed or stir-fried, roasted, and prepared and eaten in countless ways. For some people, eating raw cabbage may exacerbate digestive symptoms so it may be best to start with small amounts of cooked cabbage. 

Many years ago a good friend of mine established an annual tradition where our families gather and eat a traditional Irish meal together – I love how food brings us around the table for some fellowship and to make memories. Unlike major holidays with an abundance of traditional foods, this one-day celebration is a great opportunity to have some fun and explore the benefits of green foods. I am married to a bagpiper, so that makes this an exciting holiday even though I am not Irish! 

Back to green….. let’s consider all of the vitamins and minerals in green foods:

*Calcium: helps build and maintain strong bones; helps the heart, muscles and nerves to function properly

*Iron: helps prevent against anemia; adequate iron is essential for maintaining healthy energy levels

*Potassium: supports blood pressure, plays a role in fluid balance

*Vitamin C: enhanced vision, strengthened immunity, wound healing, skin health

*Vitamin A: vision and immune health

*Vitamin K: heart health, bone health and helps prevent blood clotting

*Folate: tissue growth and healthy cell function

In addition to vitamins and minerals, green foods contain a variety of phytonutrients that offer various health benefits. Phytonutrients are compounds found in plants that act as antioxidants and protect the body from disease. Some of the benefits may include anti-cancer, anti-inflammatory, metabolic health, hormone health, and many others. 

There are many ways to add more green foods into your diet, including adding more green foods into a St Patrick’s Day celebration. Imagine a St Patrick’s Day inspired tray or charcuterie board full of green fruits and vegetables. A veggie tray could include cucumbers, celery, green bell peppers with a side of guacamole for a healthy dip. A fruit tray could include granny smith apples, kiwi, pears, and green grapes – you get the idea. Using this theme may also help kids get excited about eating more fruits and vegetables, while learning that healthy eating can be fun and festive!

There are many green vegetables to try or rotate into your meal planning at some point, even if not on St Patrick’s Day itself. Even those picky eaters who think they don’t like green foods may be surprised at how long the list is. There is a large variety of leafy greens, green beans and broccoli, and don’t forget about edamame, avocado, and zucchini.

Not all vegetables have to be in a salad or stir-fry… you can get creative and shred zucchini to add to a muffin or bread. Tomatillos may be a favorite green food in a salsa along with some corn chips. Lastly, there are a lot of green herbs and spices as well. Not only do herbs and spices enhance a food’s flavor, they also provide other health benefits such as antioxidant, antiviral, and antimicrobial effects. Some green herbs and spices include basil, chives, cilantro, dill, mint, oregano, parsley, and more. 

There also benefits to some GREEN beverages. Green tea is rich in antioxidant compounds including epigallocatechin gallate (EGCG) that protects cells from damage. Studies have also found that green tea may support better cardiovascular health, brain health, weight management, and bone health. Green tea can be served hot or cold and enjoyed many different ways. One way to enjoy it is with some lemon and honey to give it a fresh taste with a hint of sweetness. 

Consider adding a cup of dark leafy greens into your daily routine. This could mean adding some spinach to your morning protein smoothie or egg bake, adding a salad to lunch, or adding some chopped greens to a soup or stew. Take a look at your meals to see where and how you can add a little bit of green even if it means snipping some parsley or cilantro onto your dish!

What are your favorite green- themed foods? Which ones did we miss?

Leave us your ideas in the comments below!

Support of a Social Worker: The Benefits for Individuals Impacted by Trauma, Anxiety, and Depression

Written By: Leslie Wells

March is Social Work Month, a time to honor the dedication, compassion, and critical roles of social workers everywhere. When working with individuals impacted by trauma, anxiety, and depression, social workers play a pivotal role in providing the care, support, and healing to make movement toward recovery. 

At Hope and Healing, our clinical staff includes several social workers, and in addition to sharing how much we appreciate them, we hope to explain exactly how they make such a difference in the lives of so many.

Social workers are often at the heart of mental health care. For treating individuals experiencing trauma, anxiety, and/or depression, they are not only therapists but also advocates, guides, and connectors to resources that help individuals heal and thrive. 

Here’s how our social workers make a difference at HnH:

1. Case Management and Resource Coordination

For many individuals struggling with trauma, anxiety, or depression, navigating the mental health system can feel overwhelming. Social workers can help guide clients through the process and make the right connections with valuable community and/or government resources. This helps the client focus on healing rather than trying to figure out where to turn next.

2. Therapeutic Support

Social workers are skilled in “meeting clients where they are” and providing therapy that meets the unique needs of the client. Whether dealing with past trauma, struggling with anxiety, or feeling overwhelmed by depression, social workers use various approaches like Cognitive Behavioral Therapy (CBT) or trauma-informed care to help clients work through emotions, rebuild self-worth, and develop coping strategies for life’s challenges. 

3. Crisis Intervention and Immediate Support

When in a moment of crisis, social workers are trained to step in and provide immediate support. They offer stabilizing strategies, ensure your safety, and help individuals through the crisis, all while maintaining a perspective of unconditional positive regard for their clients. 

As we celebrate Social Work Month, we recognize the invaluable work that social workers and therapists do in the mental health field. Their dedication to supporting individuals is a lifeline for so many; helping to rebuild lives, restore hope, and empower healing.

If you’re struggling with mental health challenges, remember that you don’t have to go through them alone. 

Contact Hope and Healing Therapy and Wellness Center today for a phone consultation, 

or pay us a visit online.

Don’t forget… we also post FREE mental health resources on Instagram and Facebook!

Protect Your Heart (Health)

Written by: Tracy Pritchard (MS, CNS, LDN)

February is heart month. Did you know heart disease is a leading cause of death in the United States for men and women? There are things you can do to protect your heart and stay healthy.

The first step is understanding your risk of heart disease and what you can do to lower your risks. Several factors play a role, some of which are changeable and some of which are not. Some of the risk factors we can’t change include age, gender, and family history of early heart disease.

The good news is that there are many factors that can be modified. Interestingly some of these do not have signs or symptoms so it is important to ask your primary care provider for lab work and a risk assessment. Some of the modifiable factors include having high blood pressure, high blood cholesterol, being overweight or obese, having pre-diabetes or diabetes, smoking, lack of regular physical activity, having a history of preeclampsia, and/or having unhealthy eating behaviors. Keep in mind that each risk factor increases one’s chance of developing heat disease and they are stackable meaning the more risk you have the higher the overall risk.

Did you know that blood pressure has been referred to as a “silent killer” because symptoms are often overlooked or misunderstood, while quietly damaging blood vessels? In a stealthy manner, it is a leading cause of premature death worldwide. It may be present in those who appear healthy for years before complications occur. The seriousness of high blood pressure cannot be understated since it puts someone at increased risk for numerous conditions including heart disease, stroke, metabolic syndrome, dementia, among others. However, unlike cholesterol, high blood pressure may have visible signs (headaches, fatigue, chest pain, etc) and it is something that can easily be measured and monitored. Fortunately, this testing is not limited to a doctor’s office. Blood pressure can be monitored at home.

Tips for measuring blood pressure include the following:

• Avoid smoking, caffeinated beverages, and exercise for 30 minutes prior to measuring

• Rest in a chair for 5 minutes with left arm resting on a flat surface for five minutes prior

• Make sure you are relaxed

• Check to make sure the cuff is placed correctly on the arm (do not put over clothes)

• Measure at the same time every day

• Take several reading and track the results

• Click on this link for a printable blood pressure log:

Since poor nutrition is a contributor to heart health, it is important to understand the role diet plays in the development of hear disease. Adopting a healthier eating pattern is the best thing to do to improve heart health. Unfortunately many people ignore their diets until later in life when problems arise. The sooner someone can adopt a healthy diet the better for long term health.

Some of the proven heart healthy plans that focus on heart health over weight loss include the Mediterranean and DASH (dietary approach to stop hypertension) diets. The main theme of these diets is prioritizing natural unprocessed foods by increasing the consumption of whole foods such as vegetables, fruits, low fat dairy foods, nuts/seeds, whole grains, poultry, and fish. These foods are inherently low in trans fat and saturated fat. Some of the benefits may also come from increased amounts of potassium, calcium, magnesium, and fiber incorporated in this plan. Sweets, added fats, and red meats may be consumed but should be done in a limited manner with controlled portions. In addition to supporting heart health, these dietary patters are also associated with a reduced risk of other conditions such as diabetes, stroke, cancer, and even depression. 

Healthy eating consists of incorporating certain foods while limiting or avoiding others. The foundation of a heart-healthy pattern includes vegetables, fruits, whole grains, some dairy, protein rich foods (fish, lean meats, eggs, nuts/seeds, legumes/beans), and healthy fats. Don’t forget staying hydrated – water helps the heart pump blood throughout the body and helps muscles work more efficiently. Some of the foods to reduce include sodium, saturated fat, added sugars, and alcohol. 

There are several basic heart healthy diet tips to keep in mind. First off, it is important to focus on consistency and be patient as you implement small changes. If you eat out a lot, consider cooking from scratch more often. Restaurant and ready-to-eat foods are typically higher in calories, fat, and sodium. If you prepare them yourself you have more control. The American Heart Association recommends that adults have not more than 2300 milligrams (mg) of sodium per day, ideally no more than 1,500mg. Since high blood pressure is a risk factor for heart disease, try to observe how much salt/sodium you are consuming per day and adjust accordingly. This will be easier if you spend time planning your meals in advance so you don’t have to default to a fast-food-run or rely on processed foods.

You can also become a smart shopper and learn more about what you are consuming. One way to do this is to learn how to understand and use the nutrition facts label. Of course, whole foods do not come with labels and ideally should make up a majority of the diet. When choosing foods with a label, you can see not only calorie but total fat, saturated fat, sodium, and added sugars to determine if it fits in your dietary pattern. 

Most people are wondering where treats fit in. It is fine to have a treat every once and a while, but try not to make it the norm or become an excuse to give up on a heart healthy diet. If you consistently consume healthy foods, a treat once in awhile will balance things out over the long term. The good news for chocolate lovers is that chocolate can be enjoyed in moderation – make dark chocolate your choice when shopping for heart-healthy holiday treats throughout the year. 

Tap here to view the Heart Health Collection on That Clean Life!