5 ways you can support Breast Cancer Awareness Month

Want to support Breast Cancer Awareness but not sure how? Check out below!

1. Donate, Fundraise, and/or Partner: There are several amazing organizations that take donations, or you can fundraise and participate in walks/fun runs in search for a cure. Here are some sites that do amazing things for Breast Cancer Awareness!

National Breast Cancer Foundation

Susan G. Komen
Lynn Sage Cancer Research Foundation

2. Donate your Locks! Going through chemotherapy many cancer patients lose their hair. Wigs can cost a lot for someone going through treatment, however when your hair is donated you can give patients a feel of normalcy when going through treatment.

Check out Pantene's campaign Beautiful Lengths. This campaign partners with the American and Canadian Cancer Societies to provide women real hair wigs since 2006. Check out their site and see if you are able to provide a wig for a women battling cancer!

3. Wear Pink! If you cannot afford to donate money to the cause, show your support and wear pink in October. You can also support  by wearing the pink ribbon. 

4. Go Shopping for Breast Cancer Awareness: Visit ELLE and check out 21 products that you can buy that are cute and a portion goes to Breast Cancer Awareness!

5. Get Screened: Early detection is very important for saving lives. There are a ton of resources that shows you how to do self checks. It is recommend to perform a self examination once a month during ovulation. Also, educate yourself with early signs and symptoms of breast cancer, it can save lives.

Check out the National Breast Cancer Foundation for an awesome resource!

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Wellness Wednesday: Zucchini Bread Lover? This recipe is for you!

Today Wednesday, April 25, 2018 is National Zucchini Bread Day! To celebrate this day for all those treat lovers out there we have chosen a Zucchini Bread recipe that you can feel good about!

This weeks recipe comes from Ambitious Kitchen. Monique said,"Healthy Zucchini Bread made with whole wheat flour, coconut oil and sweetened with honey instead of sugar. This bread is bursting with flavor thanks to the hint of coconut, orange zest and toasted nuts. Great for breakfast and can easily be made into healthy zucchini muffins." 

Let's Get Started!

Ingredients: 

• 1 ½ cups packed shredded zucchini that has been squeezed of excess moisture with a paper towel (from about 1 medium zucchini)
• 1/2 cup honey
• 2 large eggs
• ⅓ cup unsweetened vanilla almond milk (any milk will work)
• 2 teaspoons vanilla extract
• Optional: zest from 1 orange
• 2 cups whole wheat pastry flour or white whole wheat flour
• 1 teaspoon baking soda
• ½ teaspoon salt
• 1 1/2 teaspoons ground cinnamon
• ¼ teaspoon nutmeg
• ¼ cup coconut oil, melted and cooled (can sub melted butter or vegan butter)
• ½ cup chopped toasted walnuts or macadamia nuts

Instructions:

1. Preheat oven to 325 degrees F.
2. Grease a 8x4 inch loaf pan with nonstick cooking spray
3. In a large bowl, zucchini, honey, eggs, almond milk, vanilla extract and optional orange zest until smooth.
4. In a separate medium bowl, whisk together the flour, baking soda, salt, cinnamon and nutmeg. 
5. Add the dry ingredients to the wet ingredients until mix with a wooden spoon until just combined. 
6. Next add in coconut oil and mix again until well combined. Fold in toasted nuts
7. Pour into prepared loaf pan and bake for 50-60 minutes until tester comes out clean.

For more delicious and healthy recipes like this, CLICK HERE check out the Ambitious Kitchen! 

Medical Monday: Check out these questions you should ask your doctor. Number three is very important!

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

Sincerely,

Docs at IUC

Wellness Wednesday: 3 healthy desserts, dessert #3 goes perfect with Taco Tuesday!

Do you have a major sweet tooth? Who doesn't right? Well this weeks Wellness Wednesday are three desserts you don't have to feel bad about! These are great for kids, adults, parties, or just keep some in the fridge when those midnight munchies come around.

#1 DARK CHOCOLATE PEANUT BUTTER BANANA BITES

This dessert if the super easy and great for making a big bunch and snacking on them all week long. This is also pretty versatile. You can sub the peanut butter for almond or other nut butters, or even white chocolate for dark chocolate. Let's get to making these delicious little treats. 

Ingredients: 

• 2 medium ripe bananas
• 1/4 cup creamy peanut butter or nut butter
• 3/4 cup dark baking chocolate chips
• 1 1/2 tablespoons coconut oil

Instructions: 

1. Cover a baking sheet with parchment paper. 
2. Slice each banana into thin slices and arrange on the baking sheet.
3. Spread peanut butter onto each banana slice, then top with another slice of banana. 
4. Place in freezer for about 30 minutes or until frozen and the bananas stick together. 
5. Melt coconut oil in a bowl and stir in chocolate chips, and continue to microwave until everything is melted and smooth. 
6. Place banana back on the parchment paper and place back in the freezer until frozen. 
7. Store in a freezer and enjoy!

#2 SAMOA APPLE SLICES

Do you wait for Girl Scout cookies every year? Does it make you physically smile when you see the cookie displays outside the grocery store? Well here is a healthy alternative to a favorite girl scout cookie, that is perfect for the kids or for a party. 

Ingredients:

• 3 Granny Smith apples
• 1 cup caramel 
• 1 cup coconut flakes
• 1/2 cup semisweet chocolate chips
• 3 tbsp. butter

Instructions:

1. Slice apples into 1/4'' thick slices. 
2. Cut out the core with a melon scoop. 
3. In a bowl add caramel, and coconut flakes, and stir. 
4. Spoon mixture onto each apple slice. 
5. in a microwave safe bowl melt chocolate chips and butter. 
6. Drizzle melted chocolate onto the caramel and serve!

#3 FRUIT SALSA - WITH BAKED CINNAMON SUGAR CHIPS

This is the most exciting thing to taco Tuesday since margaritas! This fruit salad is fresh, healthy, and delicious! Check it out below. 

Ingredients: 

Salsa

• 1 mango, peeled, and diced
• 1 peach, peeled and diced
• 3 kiwis, peeled and sliced
• Strawberries, diced
• 1 1/2 cup of lemon juice
• 2 Tbsp strawberry jam

Cinnamon Chips

1. 1/4 cup sugar
2. 1 tsp cinnamon 
3. 6 (6 inch flour tortillas)
4. 2 Tbsp butter, melted

Instructions:

1. Preheat oven to 400 degrees. Line a baking sheet with parchment paper or non-stick spray. 
2. Mix all fruit ingredients into a large bowl and toss with lemon juice and strawberry jam. 
3. In a bowl mix together sugar and cinnamon. 
4. Brush both sides of the tortillas lightly with butter and sprinkle the tortillas with the cinnamon sugar mixture. 
5. Cut tortillas into 6 wedges (like a pizza). 
6. Bake in a preheated in oven for 10-12 minutes, turning the chips halfway through. Let chips cool and serve with fruit salsa. 
7. Enjoy!

Wellness Wednesday: The quickest and easiest food prep EVER!

Meal Prep:

By now you have probably heard of the meal prep movement. Ever invite someone over on a Sunday to hangout and they say, "No, sorry I have to meal prep." Some people meal prep breakfast, lunch, and dinner, and some only make lunch and dinner for the week.

Whatever you decide meal prepping can save you money, help you maintain a healthy lifestyle, and save you time in the morning to get a few more minutes of sleep!

Today's Wellness Wednesday is one of the easiest meal preps you will ever do. My friend introduced me to this idea and let's just say it's the easiest way to prepare a weeks worth of meals in less than 30 minutes! All you need is friends, mason jars or food containers, and 30 minutes one evening early in the week.

Still Interested? Let's get started! 

This meal prep is a salad meal prep that will get you four to five meals and all you have to bring is one ingredient! How cool is that? Just think about how expensive fruits and veggies are here in Hawaii, you could have four to five complete salads for the price of bringing one thing.

Get a group of your friends, friends of friends, spouses, girlfriends, boyfriends, parents, and anyone who wants to make some delicious salads. You can also set up a group on Facebook that keeps track of what everyone is bringing so you don't have any duplicates.

Here's the set-up:

Start a Facebook Group and add as many friends and family that live in your area and want to be apart of a healthy lifestyle!

Set a time and day (preferably Sunday or Monday) to meet at someones home to make the salads. You don't need a ton of space just enough for people to get around.

Let everyone know that you can get four or five meals and all you have to bring is one ingredient. Approximately 10 cups of whatever ingredient you want. It's like a salad bar but 1/10 of the price!

Have them add what they are bringing to the group. Then have everyone else sign up to bring another ingredient.

Have everyone show up at a specific time with mason jars or air tight food containers in hand.

Set out all ingredients, set a starting spot, and have everyone put a spoonful of whatever ingredients they want into their jars until four to five jars are finished.

That's it! How simple is that? Within 30 minutes you have meals prepped for the whole week!

Some additional tips:

• Don't add lettuce until you get home or the day of to maximize freshness. 
• Don't add/bring meat again to maintain freshness.
• Add cheese and dressing on your own if necessary day of consumption. 

Need some ideas on what to bring:

• Carrots
• Broccoli
• Celery 
• Quinoa 
•  Cucumbers
• Zucchini
• Grapes
• Black Beans
• Garbanzo Beans
• Tomatoes
• Olives
• Corn
• Cauliflower
• Onion
• Bell Peppers
• Peas
• Beets
• Mushrooms
• Green Beans
• Sprouts
• Rice
• Green onion
• Cilantro

BONUS: Feel good that you are eating all these veggies and don't want to ruin it with fatty and high calorie salad dressing? Here's a quick and tasty dressing you can make with ingredients you probably already have in your fridge. 

Ingredients:

Apple Cider Vinegar Dressing:

• 1/4 cup apple cider vinegar (CLICK HERE to learn the amazing benefits of ACV)
• 1/2 cup olive oil
• 2 teaspoons Dijon mustard
• 1 tablespoon minced garlic
• 1 teaspoon sea salt 
• 1/2 teaspoon freshly ground pepper + more if needed

Mix together store in mason jar. Shake before consumption.

Cilantro Lime Dressing: 

• Base: 1/4 cup olive oil
• Juice of two lines
• 2 tablespoons fresh cilantro, chopped
• 2 teaspoons maple syrup or honey
• 1/2 teaspoon of sea salt
• 1/2 teaspoon of pepper
• 1/4 teaspoon ground coriander

Mix together and store in mason jar. Shake before consumption. 

Physicians Friday: Check out the illness that is responsible for the most Doctor visits per year!

If you have any questions, please call us at (808) 735-0007.

Sincerely,

Docs at IUC

Wellness Wednesday: Healthy Granola, the options are endless!

Wellness Wednesday: Apple Cider Vinegar detox drink, you will not believe the health benefits in the 4th ingredient!

I know that almost everyone has heard of Apple Cider Vinegar or know the acronym ACV. I also know that a lot of people have taken one whiff of ACV and been immediately turned off, however this ACV drink doesn't only contain amazing health benefits but also includes flavors that will keep you sipping on this drink all day long.

Morning person? Trying to cut down on the coffee? This drink is perfect for a morning boost.

This drink will aid in weight loss, detox the body, cleanse the liver, reduce inflammation and boost your immunity. Keep reading to see exactly what each ingredient does for your body.

Let's Get Started!

The best way to make, and store this drink is in a quart size mason jar. This will allow you to have two to three days worth of this amazing drink ready to go. 

Apple Cider Vinegar: According to Rachel Link, MS, RD, ACV regulated blood sugar, enhances weight loss, promotes heart health by keeping cholesterol low, increases skin health, lowers blood pressure and relieves symptoms of acid reflux. Two table spoons of ACV is all it takes to reek the health benefits. This recipe calls for about 6 tablespoons of ACV so it should make about two to  three servings. Remember ACV should always be diluted in water.

Molasses: Has the lowest sugar content of any cane product. It also is packed with vitamins and minerals such as iron, calcium, magnesium, and Vitamin B6. Honey: Is another way to sweeten up this drink. Honey is a great ingredient when sweetening up any dish. Not only is it delicious it also aids in weight loss, helps boost the immune system and gives you a energy boost, while being packed with antioxidants.  

Lemon: Lemon is also a fruit that packs a punch when it comes to flavor and health benefits. Lemons are full of vitamin C and also aids in weight loss, healthier skin, and can even reduce the risk of kidney stones. Lemons also is an aid in dental care by helping bad breath, and rubbing lemon juice on your gums can also reduce bleeding that can come from gum diseases.

Cinnamon: Cinnamon has been used medically around the world for years and it a powerful spice. According to Dr. Axe cinnamon is full of antioxidants which help stop free radical damage and even slow the aging process! It also protects heart health and reduces inflammation. Cinnamon has also been linked to defending cognitive decline and protects brain function.The antioxidant properties can help protect against neurological disorders such as Alzheimer and Parkinson Disease. 

Another cool thing about this unique spice is it has natural anti-fungal, anti-biotic, anti- viral, and anti- micobial which helps fight off infections and viruses. Sold yet? Just in case you need a few more things cinnamon helps skin health, aids as a natural breath freshener, and helps fight allergies.

Ginger: Ginger contains ginerol which has powerful medicinal properties. One thing you may have heard, is ginger helps with nausea and is used to aid morning sickness. Ginger may also reduce sore muscles. It can also help as a pain reliever and can be used for menstrual pain. Ginger can also help fight infections and lower cholesterol. 

Turmeric: Turmeric increases the antioxidant capacity in the body. It is also said, that turmeric may prevent or even treat cancer. Turmeric can improve liver function and help relieve pain. 

Cayenne Pepper: This powerful spice has some great health benefits, first it aids in congestion and helps break up mucus. It can also be used to prevent migraine headaches, useful for blood clots, helps joint pain, and has anti-bacterial properties.

Thinks that you will need:

• Tea kettle or electric tea kettle
• Lemon juicer
• Quart size mason jar
• Measuring spoons

Ingredients: 

• 6 tablespoons ACV
• 1 tablespoons molasses or honey
• Juice from 1 lemon
• 1/4 tsp cinamon
• 1/4 tsp ginger
• 1/4 tsp tumeric
• 1/8 tsp cayenne pepper 

Instructions:

• Heat water until boiled 
• Combine juice of one lemon, ACV, cinnamon, ginger, turmeric, cayenne pepper, and honey or molasses in mason jar. Add hot water to mixture and stir until everything is combined. 
• Ready to serve. Make sure to gently shake mixture before serving. 
• HINT: Serve over ice for a great flavor in the morning. This is a acquired taste, add some water if needed.