Wellness Wednesday: Healthy Broccoli Salad

Healthy Broccoli Salad

This easy dish is perfect to being to a holiday party and not feel guilty about going for seconds, it is also a quick meal for a family dinner. Make sure to prepare a little extra to take for lunch the next day the left overs are delish! 

Broccoli: Everyone knows about this health food. It is the food that our parents always told us to eat, and they were right, broccoli has health benefits that are amazing! First off it has significant amounts of vitamin C, vitamin K, dietary fiber, folate, potassium, vitamin A, manganese, vitamin B6, and various antioxidants. If that is not enough broccoli also detoxifies the body with the presents of vitamin C and sulfer combined with amino acids broccoli is a great detoxifier. Broccoli helps remove free radicals and toxins like uric acid from the body. By doing this it purifies your blood and keeps problems related to toxins like boils, itches, rashes, gout, arthritis and eczema at bay. 

It also promotes healthy skin with its high amounts of vitamin C, vitamin B complex, vitamin E, vitamins K &A, omega 3 fatty acids, amino acids and folate. These properties will leave your hair and skin glowing, healthy, and radiant!

It also can help treat stomach disorders with the rich amount of fiber in each serving. It also aids in bone health, helps in pregnancy, improves immunity, treats anemia, improves bone health, and regulates blood pressure!

Chia Seeds: You may have heard the frenzy over these little seeds in the last couple of months. An article was published in MedicalNewsToday about these little guys! CLICK HERE to read the article by Megan Ware RDN LD. But in a nutshell Chia Seeds aid in weight loss with the high amounts of fiber which helps people feel full longer, and having hight levels of omega-3-fatty acids may aid in weight loss. Chia Seeds can also help treat Diverticulitis due to the fiber content. Supports cardiovascular health and cholesterol. Also aids in digestion and detox. 

Ingredients: 

• 8 cups of broccoli florets (broccoli that had been chopped and washed) 
• 7-8 strips of bacon depending on preference (you can also go without bacon or sub for turkey bacon).
• 3/4 cup dried cranberries
• 3/4 cup red onion (diced)
• 3/4 cup sunflower seeds
• 1.5 tablespoons stone ground mustard
• 1/4 cup chia seeds
• 1 cup plain Greek yogurt (great source of protein!)
• 3 tablespoons honey 
• 2 tablespoons apple cider vinegar 

Directions:

1. Heat pan to medium high heat to cook bacon. Cook bacon until crispy usually 5-7 minutes. Transfer bacon to a paper towel and blot off excess grease. Once dry chop into smaller bites.
2. Prepare dressing: add greek yogurt, stone ground mustard, honey, and apple cider vinegar. Mix together with a whisk until well combined. 
3. In a large bowl toss broccoli florets, bacon bits, cranberries, sunflower seeds, and dressing together until everything is coated with dressing mixture. 
4. When ready to eat sprinkle on chia seeds. (Note: Chia seeds become gelatinous when mixed with liquid- they are still ok to eat and has great health benefits, however for the salad we want a dry seed texture.)
5. Serve!
6. Store in a sealed container in the fridge. 

Medical Monday: Athlete's Foot

Athlete's Foot

Athlete's foot, sometimes referred to as Tinea Pedis, is a skin disease caused by a fungus, usually occurring between the toes, but it can also affect other areas of the feet. The fungus most commonly attacks the feet because shoes create a warm, dark, and moist environment that encourages fungus

growth. Not all fungus conditions are athlete's foot. Other conditions, such as eczema and psoriasis, may mimic athlete's foot.

Causes

The warmth and dampness of areas around swimming pools, showers, and locker rooms are also breeding grounds for fungi. Because the infection is common among athletes who used these facilities frequently, the term "athlete's foot" became popular.

Symptoms

The signs of athlete's foot, include the following:

●        Dry-looking skin

●        Itching and burning between the toes, which may increase as the infection spreads to other parts of the feet

●        Scaling or peeling skin

●        Inflammation or swelling

●        Blisters, which often lead to cracking or peeling skin to the feet and toes. When blisters break, small raw areas of tissue are exposed, which may cause swelling.

Athlete's foot may spread to the soles of the feet and to the toenails. It can be spread to other parts of the body by those who scratch the infection and then touch themselves elsewhere. The organisms causing athlete's foot may persist for long periods. 

When to Visit us at Island Urgent Care

If you believe that you have a fungus infection that does not respond to proper foot hygiene and/or over the counter remedies, and there is no improvement within one to two weeks, please come see us.

Diagnosis and Treatment

We will determine if a fungus is the cause of the problem, by discussing your symptoms and examining the affected area(s). If it is, a specific treatment plan, including the prescription of antifungal medication, applied topically or taken by mouth, may be suggested.

Topical or oral antifungal drugs are often prescribed for tinea pedis. If the infection is caused by bacteria and not fungus, antibiotics that are effective against a broad spectrum of skin bacteria, such as penicillin, may be prescribed.

It is important to keep the feet dry by using foot powder in shoes and socks. The feet should be bathed frequently and all areas around the toes dried thoroughly. If someone in your family develops athlete’s foot, disinfect home showers and tubs after each use to discourage transmission of infection. 

Prevention

It is easy to prevent athlete's foot where bare feet come in contact with the fungus by practicing good foot hygiene. 

You can prevent fungal infection by practicing the following:

●        Wash feet daily with soap and water; dry carefully, especially between the toes

●        Avoid walking barefoot; use shower shoes in public showers.

●        Reduce perspiration by using talcum powder

●        Wear light and airy shoes

●        Change shoes and socks regularly to decrease moisture

●        Wear synthetic blend socks that wick away moisture, and change them frequently if you perspire heavily

Call us or visit us at IslandUrgentCare.Com to find a location near you!

Sincerely, 

Docs at IUC

Wellness Wednesday: 10 Tips for a Thinner Dinner (Holidays)

10 Tips for a Thinner Dinner

The holidays are a time for family, cheer, friends, and a very important aspect...food. Lots and Lots of food. Some people have several Thanksgiving dinners with different groups. Christmas is much of the same, people travel to several houses in the same day to celebrate with loved ones. 

We feel guilty if we don't eat the food provided and also feel guilty if we eat too much. So here are 10 tips for a thinner dinner during the Holidays!

1. Get Active Early: Getting active early will be a kick start to your metabolism while also burning off some calories early in the day before the festivities start. Go on a morning run or lift weights to get active. 

1. Eat Breakfast! You may think cutting calories before a big meal is a good way to not over eat, but that is incorrect. By eating breakfast you are starting your metabolism and will keep it going all day. Also your body will be satisfied and less likely to over eat later in the day. Eat a small but nutritious breakfast, like steel-cut oats, or an egg on a piece of whole grain toast. 
2. Have Dinner Early: By eating a big meal earlier in the day your body will have time to fully digest the food while you are awake and active and not while you are sleeping. This also allows the food to digest and ready to get active in a family game of flag football or volleyball! 
3. Don't Drink All Your Calories! Be aware of the calories you are consuming by drinking them. Sometimes our favorite drinks have more calories than our favorite food! Watch our for the non-alcoholic drinks as well. Sugary sodas and juices contain tons of unnecessary calories. Don't deprive yourself but after every drink have big glass of water. 

1. Stay Hydrated: Drink water! Drinking water can help curve cravings throughout the day especially when wanting seconds. Try a glass of water before indulging in more food. Sometimes your body is really craving hydration and not more food. 
2. Use a Smaller Plate: This is really easy. Use a smaller plate when eating dinner. Fit what you can and see how you feel. Most of the time we eat more than our body needs making us feel tired or sluggish. 
3. Eat Mindfully: It is so easy to get into a conversation with family and friends and the next thing you know all your food is gone. Really take the time to chew each bite and listen to your body. It will let you know when it is full. 
4. Cut Down On Oil: When preparing food try to cut down on the butter and oil used in your holiday dishes. There are so many substitutes when cooking and will make you feel better on the inside and out. 
5. Get Outside! After the food has digested suggest a family game of volleyball or football to get active and burn off some calories. Not the athletic type? Take a family walk in a park or in your neighborhood! 

1. Don't Worry So Much! Don't deny dessert or other foods that you love. Remember almost anything is OK in moderation. Stressing out about how much you have eaten can cause more damage. Spend time with loved ones and enjoy your favorite food. 

All of us at Island Urgent Care hope you have a wonderful and safe Thanksgiving holiday. If you are in need of our care we are open Friday, November 24th, 2017 from 8am-5pm! 

Sincerely, 

Island Urgent Care Team

Physician Friday: Water in Your Ear? Swimmers Ear

Water in Your Ear - Swimmers Ear

Living in Hawaii we are lucky enough to spend all year swimming at the beach and pools. Often we spend so much time in the water we feel that uncomfortable sensation of water in our ear. Well that water can result in an outer canal infection otherwise known as Swimmers Ear. 

Check out how to treat this common condition. 

For more information please call us at (808) 735-0007 or visit IslandUrgentCare.Com. No appointment is ever necessary and we can see you NOW!

Sincerely, 

Doc's at IUC

Wellness Wednesday: Healthy Thanksgiving dishes your guests are going to love!

Healthy Thanksgiving dishes you guests are going to love!

3 Ingredient Cranberry Sauce

Cranberry sauce is a staple in most homes during the holidays. Most buy the canned stuff which is still tasty, but with this homemade recipe you can see exactly what is going in it and is sure to wow the crowd! Cranberries also have several health properties worth getting excited about!

Cranberry: Cranberries contain a wide variety of heatlh benefits for such a small fruit! They are a low calorie food, about 25 calories per cup of cranberries but packed with Vitamin K, and vitamin B, also they provide good source of Vitamin C, Vitamin E, as well as Fiber. 

Cranberries are also well know to help prevent Urinary Tract Infections (UTI's). Cranberries contain a high level of the antioxidant proanthocyanidins (PACs) which helps to stop certain bacteria attaching to the urinary tract walls. Those with frequent UTI's should looking taking a cranberry supplement everyday which contains a high concentration of PACs. These PACs may also support dental health by stopping bacteria to adhere to teeth. 

Ingredients: The list is super short on this one folks- just three simple ingredients!

• 4 cups whole cranberries (220 grams)
• 2 cups diced pineapple
• 1 apple also diced

Directions:

1. Add cranberries and pineapple to a medium sauce pan over medium-low heat. 
2. Cook 20 minutes stirring occasionally, until cranberries have broken down.
3. Add apple and cook for another 15 minutes. 
4. Final place thickened sauce into a glass jar to store. 

Roasted Brussels Sprouts, Cinnamon Butternut Squash, Pecans, and Cranberries

This recipe comes from Julia's Album and she shares this delicious meal that would be perfect as a side for the big dinner. There are tons of health benefits packed into this meal check it out below to learn how to recreate this yummy meal. 

Brussels Sprouts: More and more people are hopping on the Brussels Sprout bandwagon, and for good reason! Brussels Sprouts are a great source of protein, and one serving of the green veggie meets your daily Vitamin C and Vitamin K requirements. With the high levels of Vitamin C and Vitamin K, Brussels Sprouts maintain healthy skin and it's appearance, and helps maintain healthy vision. Brussels Sprouts are apart of the cruciferous family. Broccoli and Kale are also veggies that belong to the cruciferous family. 

  

Butternut Squash: Butternut Squash has amazing health benefits for one, one serving is half of your daily dose of Vitamin C, also one cup of butternut squash has 7g of Fiber! Promoting regularity and helps maintain a healthy digestive tract. Butternut squash also helps prevent high blood-pressure because of it high content of magnesium. The list goes on and on for this delicious winter veggie. 

Ingredients: 

Roasted Brussels Sprouts:

• 3 cups Brussels Sprouts (trim the ends)
• 3 tablespoons olive oil
• Salt to taste

Roasted Butternut Squash:

• 1.5 pounds butternut squash, peeled, deeded, and cubed into one inch cubes
• 2 tablespoons olive oil
• 3 tablespoons maple syrup
• 1/2 teaspoon of ground cinnamon

Additional Ingredients: 

• 2 cups pecans halves
• 1 cup dried cranberries
• Optional: 2 tablespoons maple syrup for extra sweetness

Instructions: 

Roasted Brussels Sprouts:

1. Preheat oven to 400 F. grease a foil lined baking sheet with 1 tablespoon of olive oil.
2. Once the ends are trimmed on the Brussels Sprouts cut each one in half.
3. In a medium bowl combine halved Brussels Sprouts, 2 tablespoons of olive oil and salt (to taste), and toss together. 
4. Place mixture onto lined foil baking sheet and roast in the oven for 20-25 minutes. 
5. During the last 5-10 minutes, turn mixture over to brown both sides. Do not over roast or the edges will be burnt. 

Roasted Butternut Squash: 

1. Preheat oven to 400 F once again, grease a foil lined pan.
2. In a medium bowl combine olive oil, squash cubes, maple syrup, and cinnamon. Toss mixture together until all is combined.
3. Place squash on the lined baking sheet. Bake for 20-25 minutes turning half-way through. 

NOTE: You can bake Brussels Sprouts and Butternut Squash two separate baking sheets, at the same time on the same rack. 

Assembly: 

1. In a large bowl combine roasted Brussels Sprouts, roasted Butternut Squash, pecans, and cranberries - mix to combine.
2. Optional: For more sweetness add a tad more maple syrup. Add more as needed. 

Healthy Pumpkin Pie Squares

Would it be the holidays without Pumpkin Pie? Well this simple and healthy recipe will be tempting you to make it all year long. These pumpkin pie squares are brought to us by Healthnut Nutrition, a video will be linked below. This recipe has a gluten free crust, so even the gluten intolerant can enjoy a fantastic pumpkin dessert. 

Pumpkin: One cup of cooked pumpkin contains more than 200% of you daily value of Vitamin A helping maintain eyesight. It also is high in Vitamin C, which may help you flight off colds this season and keeping your immune system strong. The festive veggie can also aid after a tough workout. With more potassium than a banana, pumpkin can help restore balance of the bodies electrolytes after a hard workout. 

Ingredients: 

Pumpkin Filling: 

• 1 (15 oz) can pumpkin puree (not pumpkin filling)
• 3 eggs
• 1 tsp vanilla extract
• 1/2 cup maple syrup
• 1/2 cup full fat coconut milk
  
• 2 tbsp. coconut flour
• 1 1/2 tsp. pumpkin pie spice
• 1 tsp. cinnamon
• 1/8 tsp. sea salt

Crust: 

• 1 1/4 cups almond flour
• 2 tbsp. coconut flour
• 2 tbsp. melted coconut oil (at room temperature)
• 1 tsp. vanilla extract
• 1/8 tsp. sea salt
• 1 egg

Instructions:

1. Pre heat oven to 350F.
2. To make the crust simply mix together the dry ingredients first then mix in wet and knead until you form a dough. You can use a spatula or your hands (or both) for this process.
3. Next, transfer dough into a 8x8 inch deep baking tray lined with parchment paper hanging over the edges to allow for easy removal.
4. Press in dough so it covers the entire bottom evenly. Using a fork press in holes into the dough to prevent it from rising while baking. Bake in the oven for 10 min until slightly golden and crispy.
5. For the filling mix together all the ingredients in a large mixing bowl with a whisk until well combined.
6. Pour pumpkin batter into baking tray on top of the crust and bake in the oven for 45 min. The filling should be firm but still slightly jiggly and dark orange when its done baking.
7. Remove from the oven and transfer to a cooling rack and score a small cross in the middle to prevent too much cracking while cooling.
8. Once full cooled, cover with plastic wrap and refrigerate overnight or for 4-6 hours to fully set and firm up.
9. Using a sharp knife cut into 9 even squares and serve with coconut whip.

CLICK HERE for video! 

Try these recipes out and let us know which was your favorite! Happy Holidays from the Island Urgent Care Team!

Medical Monday: BEE Prepared, Insect Stings/Bites

BEE Prepared

Insect Stings/Bites

Sincerely, 

Docs at IUC

If you have any questions please call (808) 735-0007 or visit IslandUrgentCare.Com today!

Do I Have Strep Throat?

Do I Have Strep Throat?

Strep Throat is extrmemly contagious and requires antibiotics. Other sore throats can result from allergies, colds, air conditioning or other viruses. One thing they all have in common is they're a big pain...literally. 

At Island Urgent Care every clinic is equipt with a diagnostic lab which can check for Strep, Flu, and many other conditons. Come see us today if you have any of the sympotoms below. 

Sincerely, 

Docs at IUC

Call us at (808) 735-0007 or visit IslandUrgentCare.Com

Wellness Wednesday: Avocado Toast 3 Ways

Avocado Toast 3 Ways

We all know about the super-food Avocado.  Avocado is not only delicious but carry's some serious health benefits. Avocado toast is a great way to spice up breakfast, lunch or dinner and here are three ways to get your avocado fix!

Avocados: The list for avocados go on and on. Here are some interesting facts about avocados that you may not know. The first thing is avocados have more potassium than bananas and are extremely high in Fiber. They are also packed with antioxidants that can protect your eyes. Eating avocados can lower cholesterol and triglyceride levels as well. Avocados are loaded with vitamins and heart healthy Monounsaturated fats. 

Avocado Toast with Fried Egg: Top basic avocado toast with a fried egg. It's a super quick breakfast that adds some extra protein yet filling and satisfying. 

Taco Avocado Toast: Top with your favorite taco flavors!

Top your avocado toast with salsa, black beans, ground turkey, cilantro, and some cotija cheese. 

Avocado Toast Mediterranean Style: Top with chickpeas, tomatoes, feta cheese or mozzarella, chopped basil, and some fresh pepper (optional: balsamic vineger).

This is a twist on caprese salad with protein packed chickpeas. 

How to Make Avocado Toast

1. Toast bread to desired texture
2. Cut avocado in the center remove the pit
3. Remove the avocado and mash with fork and spread over bread
4. Add some garlic salt or everything bagel seasoning
5. Add desired toppings

Disclaimer: Be careful when cutting and pitting the avocado. Keep fingers and hands away from the knife blade. There have been several accidents when cutting avocados. 

Comment below if you try these recipes out!

Medical Monday: Gout

Medical Monday: Gout

Gout is a type of painful arthritis that occurs because of elevated levels of uric acid in the blood.  The elevated uric acid in blood causes crystals to form in joint spaces which causes the gout joint pain. More than 8.3 million people have suffered from Gout and chances increase with age. 

The most common joint affected by gout is the great toe (the metatarsal proximal interphalangeal joint) however a gout attack can occur in any joint or in multiple joints in severe attacks. Check out more below on what Gout is and how to prevent a flare-up. 

If you or someone you know is suffering from Gout, stop in at Island Urgent Care to get the care you deserve!

Sincerely, 

Docs at IUC

WEBSITE or call (808) 735-0007

Physicians Friday: Everything about Eczema

Everything about Eczema

Over 35 million Americans suffer from with common skin condition. I bet that you know someone with eczema or suffer from it yourself. Children are among the larger percentage with eczema and can carry the condition into their adulthood. 

Find out more about eczema and see an Island Urgent Care physician today for treatment!

If you have any questions call (808) 735-0007 or visit IslandUrgentCare.Com today!

Sincerely, 

Docs at IUC

Wellness Wednesday: Garlic Parmesan Zucchini Noodle Pasta

Garlic Parmesan Zucchini Noodle Pasta

This recipe is great for a quick dinner or to pack for lunch at work or school. With minimal ingredients and major health benefits this recipe is a go-to! Its also a great idea for our vegetarian friends or if you are looking to cut down on your meat intake.

Garlic: Besides being delicious, garlic has some serious health benefits and medicinal properties you might not know about. Most health effects are caused by one of the surfer compounds formed when garlic is crushed, chopped, or chewed. One compound is called allicin which is responsible for the medicinal properties in garlic, along with the distinct smell. Garlic has antibiotic properties to help fight off infection and even the common cold. Garlic is also full of antioxidants that can help prevent Alzheimer's and Dementia. The list for garlic goes on and on! 

Zucchini: Zucchini is high in antioxidants and Vitamin C. It also has anti-inflammatory properties that can support heart health. It can improve digestion, control diabetes, and maintain eye  health along with being low calorie and low-carb. Its a great healthy choice!

A couple things you need to know before your get cookin'.
Zucchini Noodles: It's super easy and pretty cheap to make zucchini pasta with a spiralizer. You can find these at different stores like Target, Bed Bath and Beyond, and Kitchen stores. Another option is online they are a great price and you can pick one that fits the size of your family.


A spiralizer looks something like this:Scroll to the bottom for the prep and cooking tips for Zucchini Noodles.

Fresh Ingredients

Something that makes this recipe so tasty is the fresh ingredients used throughout. Try to buy locally grown veggies, especially if they are in season. Try a farmers market or the local section at your grocery store. 

PREP 10min, COOK 12min
Ingredients: Four Servings

• 4 medium zucchini 
• 3 tablespoons extra virgin olive oil 
• 2 tomatoes, chopped
• 1/2 cup shredded Parmesan cheese 
• 1 cup basil Leaves, rough chop
• 1 teaspoon cornstarch
• 2 teaspoons cold water
• Red pepper flakes (depending on spice)
• Salt and pepper to taste

Directions: 

1. On medium heat add olive oil, garlic, and red pepper flakes to a large skillet. 
2. Trim zucchini noodles to spaghetti length if needed.
3. When the oil and garlic get hot and bubble add zucchini noodles.
4. Toss noodles with tongs for five to seven minutes, until noodles are wilted but still have a crunch (al dente). 
5.  Stir in copped tomatoes, basil and most of the Parmesan and cook for one minute. 
6. Remove pasta and bring left over liquid to a simmer. 
7. Thicken left over liquid with water and cornstarch mixture.
8. Stir with whisk until liquid thickens to a sauce like consistency. 
9. Plate pasta mixture and top with sauce, fresh basil, and more Parmesan cheese.
10. Enjoy!

Tips for cooking zucchini pasta:

• After you have spiralized your zucchini pasta, pat with paper towel to get excess water off zucchini. 
• Do no peal zucchini- it will turn out mushy. 
• Zucchini is made up of mostly water so do not over cook or pasta will be watery and mushy. 
• Serve right away.

Try this recipe and let us know what you think in the comments below!