Also serving the communities of De Luz, Rainbow, Camp Pendleton, Pala and Pauma
Also serving the communities of De Luz, Rainbow, Camp Pendleton, Pala and Pauma
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They say, "An apple a day keeps the doctor away." Is this statement true? Apples do have multiple health benefits and many types for us to enjoy. From green to Granny Smith, to Fuji, Gala, and Red Delicious, there's a taste and type for different tastebuds. We can eat one right in the palm of our hand or cut it up and put the chunks/slices into pies, muffins, salads, oatmeal, smoothies, or mixed fruit bowls. There are nutritional benefits when we eat apples. One medium-sized...
Tomatoes are a popular home-grown fruit that most people think are vegetables because of the way they can be prepared/cooked. They originated in South America and have now been produced in many shapes, colors, flavors, and subtypes. There are several dietary benefits tomatoes provide, so this versatile fruit is consumed by many. A raw tomato (about 100 grams) has about 20 calories. Tomatoes are mainly composed of water (up to 95%), and the remaining 5% is carbohydrates and...
Part of a healthy, balanced diet includes the consumption of nutrient rich fruits and vegetables. Dried fruit might seem like a handy snack to meet this dietary recommendation. This snack consists of fruit in which the water has been removed by a dehydrator or naturally from the sun. Apricots, cranberries, raisins, dates.... are just a few on the list. Sometimes they're coated in a spice or sugar for added taste, such as dried mangoes with chili pepper. There are pros and...
Orange juice is a breakfast favorite and comes in different varieties. This liquid extract can come from blood oranges, Valencia oranges, navel oranges, tangerines, or clementines. Some types include more pulp than others. Drinking orange juice can be just as beneficial as eating an entire orange, provided it is not loaded with preservatives, sugar, and additives. The trouble is that just one cup of this juice contains quite a bit of sugar and carbohydrates, which might be...
The calf muscle is made up of two muscles: the gastrocnemius and the soleus. The gastrocnemius is the larger muscle that can be seen bulging out of the leg. It is a superficial muscle, which means it is just under the surface of the skin, that has two heads. The soleus lives underneath the larger muscle. The two muscles taper together at the bottom of the leg and head into the Achilles tendon, which leads down to the heel. When movement occurs, such as walking, running or...
Advocates for oatmeal as their breakfast have some valid credibility for their choice. This whole-grain food can do plenty of positive things for your health. Eaten with water or milk of some type, oatmeal, when not mixed with sugary toppings, won't let your body down. One cup of oatmeal has 166 calories, 4 grams of fiber, about 3 grams of fat, and almost 6 grams of protein. There are different types which include crushed, rolled, steel cut, and oat groat. Some like it hot... Full story
Iliotibial band syndrome is a pain many workout enthusiasts, runners and cyclists can experience. The area affected is near the outside of the hip and/or the outside of the knee. The IT is a band of strong tissue that runs from the hip to the tibia which is below the knee joint and at the top of the shin bone. The responsibility of the band is to stabilize the knee when you move; however, excessive training, poor biomechanics, tight muscles and little flexibility and/or...
Acne is a very common skin condition that has to do with hair follicles, oil, and dead skin cells. Acne likes to make itself visible through its presentation of pimples, oily skin, blackheads, whiteheads and scarring. These symptoms are found on the face, chest, shoulders and back. Almost everyone has had one of these acne types at some point in their life. The oil glands on the face clog the pores. Pores are where hair follicles are found. Large pores that are clogged create...
We were taught to eat our vegetables at dinner whether we liked them or not, and green beans were on that menu from time to time. We might know them better by the names "string beans" or "snap beans". If they weren't at the dinner table, then they would show up at holidays and potlucks for sure. Maybe they were sautéed, raw, from a can,or frozen. However they're prepared, they have a right to be on that list of healthy vegetables and here's why. Green beans are great for the...
Grapes are sometimes called "nature's candy" because they have a sweet/sour taste that many people enjoy. They're an easy, convenient, quick snack with nutritional value. They're an ingredient and flavor for jellies, jams, wines and juice. They also come in dried form as raisins. They come in different varieties and colors including green, black, red, pink and yellow. The list of benefits is quite long for grapes, making them a go-to fruit to munch on. Grapes are high in...
Your core is the center of gravity in your body. You use this area of your body constantly doing nearly every task as simple as bending over and standing back up. Building a strong core isn't just about doing 1,000 crunches a day though. Your core isn't just about having a flat stomach with a six-pack either. So let's discuss the role of the core as well and why we need to be strong in this area. Nearly all movements are central to your core. Your torso is your powerhouse....
Eating citrus is a great way to meet the five to nine recommended servings of fruit. Think of oranges, lemons, grapefruit, limes, tangerines and so on. There are many advantages to your health from this sweet treat. There are different types of citrus with different nutrients that provide these healthy benefits. Some of these benefits include assisting the prevention of cardiovascular disease, skin damage and cancer from the sun. Additionally they're packed with vitamin C,...
Most folks either love, hate, or have learned to at least tolerate the treadmill. This popular piece of equipment is found in nearly every gym, in people's homes, and might even be featured as a clothing rack in some garages (I'm kidding, but it's true). So where did this calorie burning machine come from? Let's take a look at the history of the treadmill (my kind of history for sure), found at https://www.lifefitness.com/blog/posts/the-history-of-the-treadmill.html and...
A banana is the female fruit that comes from a flowering plant in the genus Muca. Some countries eat plantains, the male fruit from the same species. They're both a healthy, convenient and delicious snack. This popular fruit comes from Southeast Asia but is now grown all over the world. The most common banana is the Cavendish, which is the green type most people consume once they turn yellow. For nutritional purposes, a banana is classified as a carbohydrate. When the banana...
When yeast is added to traditional apple juice, the fruit sugar turns into alcohol. It is the premise of fermentation. The bacteria in this alcohol become acetic acid. This acid is the culprit for the sour taste and smell of vinegar. We use vinegar to bake and cook. It's in most salad dressings, and it is readily used as a preservative. It is not meant to be used in high amounts due to its acidity. Over consumption can lead to stomach problems and damage to your teeth, and it...
The number of people receiving cortisone injections is on the rise. This hormone is produced in the adrenal gland and is also synthetically produced and readily used in the medical field. It's not just taken by injection but also in hydrocortisone cream. There are so many conditions this potent steroid treats. Here are the most common uses for its injection: inflammation of specific joints or tendons, plantar fasciitis, tendinitis, rheumatoid arthritis and asthma. Here are...
Fish is definitely a great protein source that is light, low in calories and has little bad fat. Consuming seafood is beneficial for the heart and even for neurological development. Yet there is controversy regarding the mercury that is found in fish which is in fact a toxic metal. Truth be told, the benefits of eating fish far exceed the traces of mercury. Mercury is released into the air and when it settles, lands on the ground and in water sources as well. The fish absorb...
Oh, those delightful golden strips of salty goodness. french fries are the favorite side order... no doubt. Fries may not be the best choice on our fitness journey and they qualify as a "sometimes" food. So hey, let's take a look at where these potato yummies came from. The general theory is that either the French or Belgians invented the french fry; however, the potato was first introduced to Europe from the Spanish. The idea of frying potatoes came from Belgium where they...
The scale. Oh the scale. That piece of equipment can be a psychological mess, but when it shows a number less than then it was last time, it's our best friend. An unhealthy relationship for sure. But I thought it would be fun and insightful to chat about how much a pound really is. We have this anticipation that weight loss means a big number, when in fact, if you compare any number lost to real world items, the accomplishment is quite eye opening. Giving ourselves credit for...
Having a healthy appetite, one that says, "I'm hungry," then "I'm full," is part of a cat and mouse game we play daily. The majority of us have no problem wanting to eat but stopping is a whole other event. The hunger hormones in the body are called leptin and ghrelin. Both play a role in body weight. Leptin is in charge of decreasing one's appetite while ghrelin increases appetite. They have a tug of war relationship; one that we fully sense and feel. Leptin is made by our...
A little salt for taste is almost second nature for many people. It is sitting right there on the dining room table. Extra flavor makes the meal that much better. Fries without salt, chips without salt or sushi without soy sauce seems unreasonable. Soups are filled with it, and anything teriyaki is appealing. Sodium gets a bad rap and for good cause. Don't be misled: our bodies do need sodium. However, most folks have trouble sticking to the amount they are supposed to not exc...
E. coli is a bacterium found in the intestines of humans and the gut of animals. The technical term is "Escherichia coli." This bacterium has warranted itself quite the bad reputation. Most of the time E. coli is harmless and helps the digestive system; however, when the bad type of E. coli strikes, havoc ensues, resulting in diarrhea. These strains of the bacteria are found in contaminated foods or drinks. When E. coli strikes, food poisoning, pneumonia and breathing problems...
Computers are an integral part of people’s daily lives. Screen time is readily apart of the day; be it on a computer, TV, phone, tablet or music devices. Microsoft estimated that its workers spend at least six hours per day while at work in front of a screen. Then when they get home, they spend at least an additional hour. For some, their lives consist of more screen time than sleep. It puts a real strain on their eyes. Granted, many jobs require this staring, but u...
A yearly physical or even just a normal visit to the doctor can involve having your blood pressure checked. Not everyone understands why or how important this information can be. Understanding the basics about blood pressure can lead to making better health decisions. The first piece of information to learn is that the top number is called systolic pressure and the bottom number is called diastolic pressure. When having blood pressure checked, the doctor will put an...
Washing hands with soap and water is the best way to avoid getting sick and spreading germs; however, in certain situations, soap and water are not available. According to the Centers for Disease Control and Prevention, using alcohol-based hand sanitizer with at least 60% alcohol can be effective when handwashing is not possible. Alcohol concentration between 60% and 90% can successfully help kill germs. Application must involve spreading the sanitizer over the entire hand....
