Nutritional Nugget: Lentils

by Michael Sorg

A brown or green legume that is small in size and quick cooking.

What benefits do you get by adding lentils to your diet?

  • • Fiber
    • o 1 cup cooked has 16g
      • Most of the fiber is insoluble
        • • Helps to regulate bowels
        • • Promotes better digestion
  • • Protein
    • 1 cup cooked has 18g

    • Less than 1g fat

  • • Folate
    • Vitamin B9/ folic acid
      • Supports nervous system

      • Supports energy metabolism

  • Supports nervous system

    Supports energy metabolism

    • Lentils also contain potassium, calcium, zinc, and niacin

To prepare lentils:

  • Rinse and remove any debris/stones
  • Bring 3 cups water to a boil
  • Add 1 cup of lentils
  • Return to a boil, lower heat and simmer, covered for 20-30 minutes

Other tips:

  • Pre-soak from 1 hour to overnight for softer lentils
  • Add Kombu to cooking water to reduce digestive upset
  • Skim any foam off the top of the water after lentils are added

Provided by: Melissa Vertosick, CHHC, AADP

Appointments now open on Tuesday and Wednesday afternoons. Please make appointment at front desk by calling 724.468.3999. Visit the S’eclairer website at www.seclairer.com

 For more diet and lifestyle information, visit thewholelifeapproach.com

Educational Grand Rounds: Equine Assisted Therapy

by Michael Sorg

This week James Ellermeyer and Sasha Zeleznik talk about Horse Therapy, how horses compare to other animal therapies, and their role as an alternative therapy  

Links from the show: 

Audio Only

Want an audio version?  Subscribe to our Podcast on iTunesSpreaker, or iHeartRadio

Follow the Educational Grand Rounds Playlist on Youtube

 Want to join us for the live discussion?  Check out our Social Media in the noon hour every Monday as we sit down on Google Hangout OnAir!  Follow us on TwitterFacebook, or Google+ to get updated with the link when we start!  

The following is for educational purposes only.  It is not intended as a substitute for medical or psychological advice, diagnosis, or treatment.  The content should not be used for self-diagnosis, or treatment of any health-related condition.  As always, seek the advice of your health care provider with any questions regarding a medical or mental health condition.  Opinions expressed are the personal opinions and do not represent S’eclairer Behavioral Therapy.

Nutritional Nugget: Magnesium

by Melissa Vertosick
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What do spinach, walnuts, and sesame seeds have in common?

Why does your body need magnesium?

  • Helps relax blood vessels (helpful in preventing headaches/migraines)
  • Counteracts stress
  • Activates many of your body’s enzymes
  • Is needed for your cells to receive calcium and potassium

RDA for adult males is between 400-420 mg and for adult females it is 310-320 mg. (http://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/)

Add more magnesium-rich foods into your diet by eating:

  • All the dark leafy greens
  • Avocado
  • Oat groats
  • Quinoa
  • Millet
  • Sea foods
  • Nuts
  • Legumes

Provided by: Melissa Vertosick, CHHC, AADP

Appointments now open on Tuesday and Wednesday afternoons. Please make appointment at front desk by calling 724.468.3999. Visit the S’eclairer website at www.seclairer.com

 For more diet and lifestyle information, visit thewholelifeapproach.com

Educational Grand Rounds: Reshaping the Mind

by Michael Sorg

This week, James Ellermeyer and the students talk about the neuroscience of learning new behaviors or rewriting your brain’s owner’s manual, including discussion about Neuroplasticity, the buddha mind, and more!  

Get the PowerPoint slide show here!

Want an audio version?  Subscribe to our Podcast on iTunesSpreaker, or iHeartRadio

Follow the Educational Grand Rounds Playlist on Youtube

 Want to join us for the live discussion?  Check out our Social Media in the noon hour every Monday as we sit down on Google Hangout OnAir!  Follow us on TwitterFacebook, or Google+ to get updated with the link when we start!  

The following is for educational purposes only.  It is not intended as a substitute for medical or psychological advice, diagnosis, or treatment.  The content should not be used for self-diagnosis, or treatment of any health-related condition.  As always, seek the advice of your health care provider with any questions regarding a medical or mental health condition.  Opinions expressed are the personal opinions and do not represent S’eclairer Behavioral Therapy.

Nutritional Nugget: Potassium

by Melissa Vertosick

What does potassium do for your body?

  • Important for a healthy blood pressure
  • Build proteins
  • Build muscle
  • Works in tangent with sodium and magnesium

It’s super easy to get potassium in your diet by eating:

  • Bok choy
  • Carrots
  • Sweet Potatoes/Yams
  • Kiwi
  • Prunes
  • Beets

How much do I need?

We generally consume way more sodium than we need (on average 3,436mg/day compared to the Recommended Adequate Intake Level of 1,500mg/day) and far less potassium than the recommended 4,700mg/day.

http://www.cdc.gov/features/dssodium/

Provided by: Melissa Vertosick, CHHC, AADP

Appointments now open on Tuesday and Wednesday afternoons. Please make appointment at front desk by calling 724.468.3999. Visit the S’eclairer website at www.seclairer.com

 For more diet and lifestyle information, visit thewholelifeapproach.com

Educational Grand Rounds: Airplane Anxiety

by Michael Sorg

Jim is joined by our Director of Web Michael Sorg to discuss his recent experience getting over his fear of flying in his first trip across the country to California. We discuss fears, identifying and labeling the emotion, learning to respond rather than react, and practical tools for dealing with anxiety, worry, and fear. 

Audio Only

Want an audio version?  Subscribe to our Podcast on iTunesSpreaker, or iHeartRadio

Follow the Educational Grand Rounds Playlist on Youtube

 Want to join us for the live discussion?  Check out our Social Media in the noon hour every Monday as we sit down on Google Hangout OnAir!  Follow us on TwitterFacebook, or Google+ to get updated with the link when we start!  

The following is for educational purposes only.  It is not intended as a substitute for medical or psychological advice, diagnosis, or treatment.  The content should not be used for self-diagnosis, or treatment of any health-related condition.  As always, seek the advice of your health care provider with any questions regarding a medical or mental health condition.  Opinions expressed are the personal opinions and do not represent S’eclairer Behavioral Therapy.