May 2016 Hot Flashes

Acne Again! Is Your Pasta to Blame?

Experts estimate between 40 million and 50 million Americans suffer from acne and its more sinister effects: depression, social anxiety, permanent scarring and poor self-image. As early as the 1800s, scientists had begun making a connection between diet and acne, often citing chocolate, sugar and fat as the worst dietary offenders. But increasingly, research is showing that a high glycemic diet could be a trigger for those who are acne-prone. 

When you eat foods high on the glycemic index, a scale that ranks how quickly a food is digested and absorbed, your body experiences a spike in insulin and insulin-like growth factor to aid in digestion. These compounds can then stimulate the production of certain hormones. These hormonal spikes and fluctuations can signal oil glands to go into overdrive and can also create inflammatory conditions – two precursors needed for optimal acne conditions. 

A good piece of advice is to eat foods “as close to their natural form as possible.” This doesn’t mean that you can’t have pizza, burgers and fries – but they should be enjoyed with the two M’s in mind: moderation and mindfulness. Eggs, legumes, nuts, whole grains, whole fruits, and lots of fresh vegetables should be the mainstay of your diet. This type of diet, along with exercise, stress-reduction and plenty of water and rest are a woman’s best bet for glowing skin at every age.

(, January 2016)

Late-Night Fixings

Let's get real: It's not always possible to avoid eating after dark. Some situations (a late work shift, a delayed flight) call for legit midnight meals—and hey, other times you're just still hungry. When you are, you should eat. The trick is to munch on fare that won't spike your blood sugar, incite cravings, or pack on pounds. Any of these light-but-filling combos should tide you over till morning.
  • 1 medium banana + 1 tablespoon almond butter
  • 1 medium apple + 1 ounce low-fat cheese
  • 1/4 cup black beans + 1 small corn tortilla
  • 1 cup blueberries + 6 to 8 ounces plain, non-fat yogurt
  • 1 cup carrot sticks + 3 tablespoons hummus

(, February 2016)

Reading to Fall Asleep Isn’t Just For Kids 

According to a poll conducted by the National Sleep Foundation, 43 percent of Americans between the ages of 13 and 64 say they rarely or never get a good night’s sleep on weeknights. The poll also found that the majority of those who reported inadequate sleep also claimed to use some form of communications technology in the hour before bed.

The light that emits from electronic devices keeps our brain in an “information processing” mode. The light also signals to our brain that it is time to wake up, not to fall asleep.

Reading before bed allows for a winding down period that gives your brain the ability to come to a state of rest, which makes falling asleep easier and makes you sleep sounder. You may notice at first that reading will put you immediately to sleep, but once you make a habit of cracking open a book, anywhere from an hour to 30 minutes before your desired bedtime, you’ll be able to stay awake through more pages.

Reading during other times of day, for example in the morning before work, or on your lunch break will also aid in better sleep since you’ll also be reducing stress, which can affect your soundness of sleep.

(, September 2015

Chicken with Brussels Sprouts and Mustard Sauce


  • 2 tablespoons olive oil, divided
  • 4 (6-ounce) skinless, boneless chicken breast halves
  • 3/8 teaspoon salt, divided
  • 1/4 teaspoon freshly ground black pepper 
  • 3/4 cup fat-free, lower-sodium chicken broth, divided 
  • 1/4 cup unfiltered apple cider 
  • 2 tablespoons whole-grain Dijon mustard
  • 2 tablespoons butter, divided 
  • 1 tablespoon chopped fresh flat-leaf parsley 
  • 12 ounces Brussels sprouts, trimmed and halved 


  1. Preheat oven to 450°.
  2. Heat a large ovenproof skillet over high heat. Add 1 tablespoon oil. Sprinkle chicken with 1/4 teaspoon salt and pepper; add to pan. Cook 3 minutes or until browned. Turn chicken; place pan in oven. Bake at 450° for 9 minutes or until done. Remove chicken from pan; keep warm. Heat pan over medium-high heat. Add 1/2 cup broth and cider; bring to a boil, scraping pan to loosen browned bits. Reduce heat to medium-low; simmer 4 minutes or until thickened. Whisk in mustard, 1 tablespoon butter, and parsley.
  3. Heat remaining 1 tablespoon oil and 1 tablespoon butter in a large nonstick skillet over medium-high heat. Add Brussels sprouts; sauté 2 minutes or until lightly browned. Add remaining 1/8 teaspoon salt and 1/4 cup broth to pan; cover and cook 4 minutes or until crisp-tender. Serve sprouts with chicken and sauce.

(, 2016)


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2701 Meredyth Dr
Albany, GA  31707

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