Wednesday, November 22, 2017

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 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! 

Island Urgent Care Team

Friday, November 17, 2017

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!


Doc's at IUC

Wednesday, November 15, 2017

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


  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. 


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


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. 
  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. 


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
  • 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


  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!

Monday, November 13, 2017

Medical Monday: BEE Prepared, Insect Stings/Bites

BEE Prepared

Insect Stings/Bites


Docs at IUC

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

Sunday, November 12, 2017

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. 


Docs at IUC

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

Wednesday, November 8, 2017

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!

Monday, November 6, 2017

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!


Docs at IUC

WEBSITE or call (808) 735-0007