The Perfect Post-Christmas Recipe

Most of us can’t get enough of those delicious, indulgent recipes, homemade sweet treats and tasty Christmas candies. However, once December 26 rolls around, it just isn’t quite the same. That means that most of us are left with more food than we can eat—a classic case of bigger eyes than stomachs.

So how do you bounce back after all of that delicious indulgence? Look no further. Here is a healthy spin on a comforting classic: meatloaf. Filled with ample vegetables, you’ll enjoy a hearty dose of some much-needed fiber. In addition to having a full and happy tummy after this meal, you may enjoy some of these health benefits a high-fiber diet offers:

·         Improving bowel health and normalizing bowel movements

·         Lowering cholesterol levels

·         Managing blood sugar levels

·         Helping to manage a healthy weight (fiber-rich foods are more filling)

·         Supporting heart health

Meatloaf with hidden veggies:

·         1 lb. lean ground turkey

·         1 cup grated zucchini (about one medium zucchini)

·         ½ cup grated carrots (about one medium carrot)

·         ½ cup grated yellow onion (about one medium onion)

·         1 cup uncooked oats

·         2 egg whites

·         1½ tsp. Italian seasoning

·         ½ tsp. garlic salt

·         ½ cup tomato sauce

Preheat oven to 350 degrees. In a large bowl, mix all ingredients except for tomato sauce until completely combined. Shape into a loaf and place into a 9-by-5-inch loaf pan. Spread tomato sauce evenly on top of loaf. Bake for 60 minutes.

Food for thought.
In addition to eating a healthy, balanced diet rich in essential vitamins and nutrients, don’t forget about the importance of getting routine exercise, relieving stress and keeping up with your primary care provider, all of which will ensure lasting health and wellness. To schedule an appointment with the health care expert that knows you and your unique health needs best, visit gwinnettmedicalgroup.com/pcpscheduling.

5 Super-Easy & Healthy Holiday Traditions You Can Start Today

It’s December 24 (aka: Christmas Eve), can you believe it? Chances are you can believe it because you’re stress levels are at an all-time high. Even if you’re shopping is done, and your groceries are picked up and safe traveling is complete, there’s always something left to do (is that the kitchen timer going off?).

But let’s not dwell on that. After all, things usually have a way of coming together, no extra worry needed.

So, amidst all of the crazy, yet festive chaos that is Christmas Eve, make sure you take a little time to have some holiday fun. After all, it’s probably safe to say that with everything you’ve managed to do this holiday season, you deserve to relax and enjoy yourself. However, we know that’s easier said than done.

With that in mind, here are 5 super-easy ways you can enjoy some yuletide merriment today (and the coming Christmases):

1.    Get a pop of flavor. While there’s no denying that cookies are king this time of year, it may be time to shake things up—or rather pop things up. That’s right, we’re talking about popcorn. Instead of using cookies as your base layer to decorate, try a healthier alternative, like popcorn. You can opt for melted dark chocolate drizzled over popcorn with almonds and sea salt, or popcorn with crushed peppermints, drizzled white chocolate and sprinkles galore. If you’re looking for something a little more ambitious, here are a few simple recipes to try: Dark Chocolate Drizzled Kettle Corn, Sweet and Salty M&M Popcorn, Funfetti Cake Batter Popcorn, Cookies & Cream Popcorn.

2.    Step up your style game. One of the best parts of Christmas morning has to be getting to lounge around in your pajamas—at least for a little bit. However, getting new (preferably matching) PJs for everyone can be a pricey proposition. So, instead, try picking out a new, cozy pair of festive socks for everyone. Not only can you find some fun options out there (snowmen, reindeer, trees, elves, polar bears and more), the simple act of giving something (even as small as socks) will give you a boost of endorphins, or feel-good hormones.

3.    Top off your favorite holiday drink. No, we aren’t talking about eggnog, apple cider or chai tea, although those are very tasty. Instead, we’re talking about the most notorious wintertime drink of all: hot cocoa. And while this tasty, cozy drink may taste like Christmas in a cup, you pay for it with all of the fat and sugar. So, instead of using premade mixes, try this healthy, homemade recipe and then create a hot chocolate bar. You can pick from whipped cream, marshmallows, caramel, candy canes, sprinkles or all of the above.

4.    Have a little friendly competition. Spending ample time with friends and family is one of the most important reasons for the season, but sometimes you just need a little break from it all. The perfect solution: some friendly competition. You can enjoy playing a Christmas version of ‘Who Am I?’, or you can try your luck at the Draw a Snowman Challenge. And if all else fails, Christmas Charades is always a crowd-pleaser. Plus, partaking in games like these can improve critical thinking, as well as boost logic and reasoning skills.

5.    Camp out in your living room. While the weather outside may not be frightful, it’s definitely too chilly to be camping outside. So why not hunker down with everyone in your living room? You can enjoy a nice toasty fire, your go-to festive movie and ample cozy blankets for all. In addition to spending the night comfortable and snuggled up, you’ll get a boost in feelings of togetherness, as well as experiencing hygge. Plus, if you fall asleep downstairs, near the Christmas tree or stockings, it may spark nostalgic feelings of childhood and hoping to catch a glimpse of Santa.

‘Tis the season to be healthy.

To keep you focused on the things that really matter this holiday season ChoiceOne Urgent Care is available seven days a week, from 8 a.m. to 8 p.m. (holiday hours may vary). Whether it’s an allergic reaction, a broken bone or a flu bug, the experts at ChoiceOne keep the health of you and your family as their top priority. And should you ever need emergent care, GMC’s emergency departments and Children’s Emergency Center, are open to care for you and your family 24 hours a day, seven days a week, and are staffed by expert doctors and nurses specially trained in emergency care.

5 Cancer-Fighting Foods You Can Sneak Into Your Holiday Recipes

There are many wonderful aspects of the holiday season, way too many to list here. But for many of us, one of the best parts, hands-down, has to be eating our fill of deliciousness. Whether it’s brie bites, buttered mashed potatoes, herb-crusted pork tenderloin, frosted sugar cookies, or all of the above—we can always count on this time of year to usher in a higher-than-normal level of tastiness. And why wouldn’t we take full advantage of it?

So it’s probably safe to assume that when enjoying all of these delectable dishes, getting a balanced amount of essential vitamins and nutrients isn’t your top priority. Believe it or not, though, there is a way you can have your holiday cake, and eat it, too. That means instead of skipping out on all the festive, flavorful foods, you can add a nutritional boost to support overall health—and prevent cancer while you’re at it.

While cancer prevention includes more than just eating a healthy diet, there is a surprising connection between food and cancer. And this connection can go one of two ways, cancer-causing or cancer-fighting. That’s an easy choice, right?

However, before you go changing your entire holiday menu in the name of cancer prevention, there’s a much easier option—simply add these 5 cancer-fighting foods to your holiday dishes:  

1.    Walnuts

Walnuts may be one of the most nutritious nuts on the market. They contain almost twice the amount of antioxidants as other nuts, and thanks to their high nutritional value, they can help fight heart disease, too. Fatty acids and polyphenols found in walnuts are known to help prevent colorectal cancer and prostate cancer, respectively.

There have also been several studies suggesting walnuts may help suppress cancer growth in the breasts and kidneys as well. And fun fact, roasting walnuts makes it easier for the body to absorb these cancer-fighting nutrients. Plus, they’re a great addition in almost anything sweet orsavory.

Recipe Ideas: Dark Chocolate Walnut Cookies, Cranberry Walnut Wild Rice Salad, Walnut Snowball Cookies

2.    Blueberries

Blueberries may be one of the most famous cancer-fighting foods on the market, and for good reason. They have developed this reputation for one simple reason; they have the highest total antioxidant capacity of any other food. We repeat: the highest antioxidant capacity.

In particular, blueberries are extremely rich in anthocyanins, an antioxidant directly linked to hindering the growth of various cancer cells. What’s more, they’re scrumptious and extremely versatile (pancakes, muffins, scones—what can’t they do?).

Recipe Ideas: Blueberry Oat Greek Yogurt Muffins, Frozen Blueberry Bites, Baked Blueberry Banana Oatmeal Cups, Oatmeal Cottage Cheese Pancakes with Blueberries

3.    Artichokes

Like walnuts, artichokes are rich in polyphenols, an antioxidant know to attack breast and colorectal cancer cells. While polyphenols cannot be used to treat cancer, they may be beneficial for preventing cancer cell growth in the first place.

They also contain a significant amount of folate, a vitamin thought to reduce your risk of developing lung cancer. So if you’re looking for a reason—or many—to indulge in spinach and artichoke dip this winter, look no further.

Recipe Ideas: Cheesy Spinach Artichoke Quinoa Bites, Spinach & Artichoke Stuffed Mushrooms, Spinach, Artichoke and Goat Cheese Quiche, Spinach Artichoke Quinoa Stuffed Bell Peppers

4.    Brussels Sprouts (and other cruciferous veggies)

Brussels sprouts may get a bad rap for increasing flatulence, but the high concentration of antioxidants found in this cruciferous vegetable may make them worth a bit of fiber-induced gas. Indoles and isothiocyanates are found in many cruciferous vegetables and are known to inhibit tumor formation in the lungs, colon, liver, breasts and bladder.

Furthermore, consuming Brussels sprouts and other cruciferous vegetables has been linked to preventing lung, breast and prostate cancers. So get your roasting pan, sautéing skillet or casserole dish out, you’ll want to have this veggie accompany every main dish.

Recipe Ideas: Chicken, Apple, Sweet Potato and Brussels Sprouts Skillet, Bang Bang Brussels Sprouts, Garlicky Bacon ‘n Brussels Sprouts Dip

5.    Chia Seeds

Packed in these tiny little seeds is a whopper of nutrients, including antioxidants, omega-3 fatty acids, fiber and protein. While the rich source of fiber is busy promoting digestive health and reducing the risk of colorectal cancer, all of those antioxidants are working to prevent lung and prostate cancer.

Chia seeds are relatively flavorless and can easily be added to many kinds of dishes, making them one of the most versatile foods on this list. This holiday season, chia-seed everything.

Recipe Ideas: Pumpkin Pie Chia Pudding, Seedy Oat Crackers, Flaxseed-Chia Seed Pancakes, Sticky Bun Chia Seed Pudding

Put a Ho-Ho-Hold On Cancer

While diet alone can’t guarantee that you stay cancer free, eating foods rich in antioxidants can help in the fight against oxidation, a process that produces cancer-causing free radical cells. For healthy recipes containing your favorite antioxidant-rich foods, visit Everyday Wellness – GMC’s virtual hub for all things health. 

In the event that you or a loved one is diagnosed with cancer, you can count on the experts at GMC's Center for Cancer Care. With several convenient locations, including  GMC Health Park-Hamilton Mill, you can receive nationally recognized cancer care, in a location that's close to home.

4 Heart-Healthy Recipes For Your New Year's Eve Bash

Planning a party for New Year’s Eve? Check out these delicious and heart-healthy appetizers sure to make your festivities a hit that will impress even the pickiest of foodies. 

For more recipes to spice up your party, check out our Health (e) Library and follow us on Pinterest.

Attention Holiday Lovers: 4 Perfect Recipes

In a season where we’re surrounded by baked goods and sweet treats—not that anyone’s complaining—healthy holiday traditions can be hard to come by (if not impossible).

And when you have your eyes set on January for New Year’s resolutions and new diets, it’s easy to spend the better part of December enjoying your few remaining cheat days. But instead of sacrificing good health in the name of being festive, try these easy holiday recipes—not only are they delicious, they’re also nutritious.

Roasted Chestnuts

You don’t have to use an open fire to enjoy these holiday favorites. After all, who has time for that—right? So, skip the fire and enjoy the nutrients that Chestnuts offer—like fiber, vitamin C and manganese. Break out the festive attire, play some Nat King Cole and follow these easy steps:

Ingredients: Shelled chestnuts

1. Preheat oven to 400 degrees Fahrenheit.

2. Cut and “X” shape into the flat side of each chestnut (leave the shells on).

3. Place the chestnuts on a baking sheet so they don’t overlap.

4. Roast 10 minutes and turn; roast for additional 10 minutes.

5. Peel off shells and enjoy!

Potato Latkes

Potato latkes, otherwise known as potato pancakes, are a traditional dish commonly served during Hanukkah. While potato latkes aren’t particularly nutritious—unfortunately—you can try substituting other veggies in place of the potatoes. Or better yet, fry them in healthier alternatives like olive oil instead of high-fat vegetable oils.

Make your health-conscious substitutions and follow this traditional recipe:

Ingredients: 2 large Russet potatoes; 1 large onion; 2 large eggs; ½ cup all-purpose flour; 2 tsp course kosher salt; 1 tsp baking powder; ½ tsp freshly ground black pepper; oil for frying

1. Grate potatoes and onions, and wring out as much liquid as possible.

2. Transfer mixture into a large bowl and add eggs, flour, salt, baking powder and pepper. Mix until the flour is absorbed.

3. Heat oil and use a heaping tablespoon to drop the batter into the pan, cooking in batches.

4. Use spatula to flatten into discs and flip after latkes are brown and crispy. Cook until second side is done and sprinkle with salt before serving.

Healthy Hot Chocolate

There’s nothing better than a mug of hot chocolate to warm you up during the holidays, both mentally and physically. Unfortunately, many pre-packaged hot chocolate mixes are high in sugar and empty calories. In exchange for just a few extra minutes, you can have a healthier, home-made version by following these steps:

Ingredients: 2 tbsp sugar; 4 tsp unsweetened cocoa powder; 1 cup of 1% milk; ¼ tsp vanilla extract, pinch of ground cinnamon

1. Mix sugar, cocoa and two tablespoons of cold milk in a mug until smooth.

2. Heat the remaining milk in a small saucepan until hot.

3. Stir in cocoa mixture from mug and vanilla extract.

4. Pour back into mug and sprinkle with cinnamon.

Christmas Sugar Cookies

Would it even be Christmas without the sugar cookies? While they are tasty, they can add up before you know it. So, instead of store-bought cookies, try this easy, from-scratch recipe for a delicious, low-sugar alternative:

Ingredients: ½ cup butter; ½ cup shortening, 2 cups sugar, 1 tsp baking soda, 1 tsp cream of tartar, 1/8 tsp salt, 3 egg yolks, ½ tsp vanilla, 1 ¾ cups all-purpose flour

1. Preheat oven to 300 degrees Fahrenheit.

2. Beat butter and shortening with an electric mixer on medium to high speed for 30 seconds. Add sugar, baking soda, cream of tartar, and salt. Beat mixture until combined, scraping sides of bowl occasionally. Beat in egg yolks, vanilla, and flour.

3. Shape dough into balls or cut into Christmas shapes. Place dough two inches apart on ungreased cookie sheets lined with parchment paper.

4. Bake in the oven for 12 – 14 minutes or until edges are set; do not let edges brown! Cool, decorate, and enjoy!

A happy holiday season starts with good health.

Gwinnett Medical Group is your partner in good health this holiday season. With convenient locations, knowledgeable providers and an extensive range of services, you can count on GMG for all of your winter health needs.