Hamburger Helper, Meet Turkeyburger Teacher!

I'll be the first admit it: I love Hamburger Helper, Or, at least I did. I consumed truckloads as a growing boy and was it delicious! Betty Crocker sure knew what she was doing and our gloved friend, "The Helping Hand," didn't make the effort for healthier adolescent eating any better!

Now, for that signature creamy Alfredo Sauce, we had to think outside the box some. We tackled the sauce from a gluten and dairy-free approach. The recipe and instructions are as follows.

-1 8 oz package of Tofutti cream cheese.
-A few slices of lactose-free yogurt cheese or your favorite dairy-free/gluten-free substitute cheese - we chose yogurt cheese from Trader Joe's.
1 cup Dairy-Free creamer - We used soy milk creamer but you can also you coconut milk creamer.
1/2 cup dairy free butter - we used Organic Earth Balance.
1 tablespoon of fresh garlic.
Use Sea salt and black pepper to taste.

Now, melt the butter in a medium saucepan then add the cream cheese and mix together well. Tear up the slices of cheese and mix it in with the cream cheese and butter while continuing to stir. Then add the creamer, garlic, and salt and pepper. Once it all is melted and mixed well with a thick consistency take off of the burner. Let the sauce sit for 5 - 10 minutes in order to thicken.

While that mixes, get your pasta and turkey going. We used gluten-free pasta; elbows this time because it was the only pasta in our cabinets. What is splendid about most gluten-free pastas is that the water changes color when the pasta is ready. I always chomp on a few just to double check. Strain and cool off under cold water; you don't want your pasta mushy!

For the turkey, a package of Trader Joe's lean ground turkey (less than $5 normally) does the trick. Dropping it in an oiled frying pan (we chose Trader Joe's Organic Extra Virgin Olive Oil), keep the heat the medium. I personally tossed a little black pepper while it cooked to infuse a little bite. As it gets more and more cooked, start breaking it all up into those little bits of meat we all know and love!

Once all three have been completed, mix all the separate elements together: the turkey meat into the pasta, then the sauce and mix thoroughly on low heat. Let the flavors of the turkey and sauce mix together and then into the pasta.


The anticipation of taste, consistency and quality was ever-present. I was nervous about our concoction not living up to the taste of the original. But our recipe, in our opinion, blew it out of the water! Take that Betty Carber!!

Local Natural Living Expo

The 4th annual Natural Living Expo will be held September 25 - September 26, 2010 in nearby Sturbridge, Massachusetts. The event is sponsored by Spirit of Change Magazine , Kripalu Center for Yoga and Health, Hay House, and Residents for Alternative Trash Solutions (RATS).

The event includes several keynote speakers such as Brenda Cobb, author and founder of the Living Foods Institute, international psychic medium John Holland, Linda Marks, body-centered psychotherapist, and several other notable individuals. In addition, there will be healthy cooking demonstrations coupled with free special events like Breema instruction and a drum jam. Over 100 exhibitors will be present with information and workshops spanning green products to Qigong. The expo has not forgotten children with various kid-friendly activities focused on healthy living.

The exposition will be located at the Sturbridge Host Hotel. Doors open at 9:00am Saturday and 10:00am Sunday with admission costing $10.00 and children are free to enter. Additionally, if you venture to the expo on Saturday then you are free to re-enter on Sunday.

For more information, check out the expo’s website (www.NaturalExpo.org) and find them on Facebook (www.facebook.com/naturalexpo).

Summer health tips: Know the ABCs of skin cancer

Periodic self-examination of your skin is just as important as frequent breast, prostate, and testicular exams. Early detection and treatment is essential to overcoming skin cancer (melanoma). It is the most common of all forms of cancer as more than one million cases are diagnosed annually in the United States.

It is important to know your risk for developing skin cancer such as individuals with fair skin, a family history, or frequent visits to tanning salons are at a higher risk for developing melanoma. Become familiar with your skin and the various types of freckles, moles, and marks. It's imperative that you look over your body consistently and consult a licensed health care professional if you notice anything unusual.

What are the ABCDEs of Melanoma?

A - Asymmetry: One half of the mark on your skin is unlike the other.

B - Border: The border is irregular or poorly defined.

C - Color: The color varies from one area to another in shades of tan, brown, black and sometimes blue, red, or white.

D - Diameter: Melanomas are usually the size of a pencil eraser, however, when diagnosed they can be smaller. Pay attention to the distance from one side to the other especially diameters greater than 6 millimeters.

E - Evolving: If a mark on your skin changes and looks different from other moles, freckles, and beauty marks then keep an eye on it. Look for changes and variations in shape, size, and color.

What are some signs of melanoma?

• Change in sensation of the skin that could include pain, itchiness, or soreness.
• Bleeding, oozing, and scaliness from a beauty mark, mole, or freckle.
• Differences in the the way that the surface of the mole feels and looks.

Above is an example of a basal cell carcinoma found on someone's back. Basal cell carcinoma is the most common form of skin cancer.

What can you do to protect your skin?

• Apply an ultraviolet A (UVA) and ultraviolet B (UVB) sunscreen with at least a 15 Sun Protection Factor (SPF). It's important to re-apply every couple hours and more frequently if sweating or after water exposure. Check out your local Whole Foods Market, Trader Joe's, or on-line supplement center for natural sun protection from ultraviolet light.
• Stay out of the sun from 10:00 am to 4:00pm when the sun is strongest.
• Wear hats, long sleeves, sunglasses, and long pants to protect your skin.
• Make it a habit to examine your skin on a monthly basis and take note of any changes or growths and see a licensed health care professional like a dermatologist.

For further information about skin cancer visit:

Melanoma.com; NEEDS.com; Natural Sun Protection

Photos: Wikimedia Commons

Natural Headache Prevention 101: Tip # 3 for National Headache Awareness Week

Avoiding food and environmental triggers and including stress reduction in one's life are several ways to naturally address headaches and migraines. Other ways to naturally prevent headaches includes dietary supplementation.

Tip Number 3: Utilize various vitamins, herbs, and minerals shown to help in headache prevention

• Magnesium is a mineral that is a vital component to good health. This mineral is essential to keep nerves, muscles, the immune system, and bones functioning optimally. Studies have shown a correlation between magnesium deficiency and frequent headaches. The recommended daily allowance (RDA) is 320 mg per day for women and 420 mg per day for men. Magnesium can be found in various foods like tomatoes, nuts, and nutritious whole grains. Those wilth low magnesium levels with the guidance of a health care practitioner have slowly increased supplementation to 500-750 mg per day to help prevent migraine headaches.
  
• Melatonin is a sleep hormone that is secreted by the pineal gland. Supplementation with melatonin has been used to help those with insomnia. Researchers have found that 1-3 mg of melatonin have shown promising results in reducing the debilitating side of effects of migraines.
  
• Riboflavin, more commonly known as Vitamin B2, is essential to various functions that occur in the human body. There have been several clinical trials using high doses of up to 400 mg of riboflavin to reduce headache severity. This vitamin is abundant in the American diet such as cereals, milk, beef, and breads. However, the amount of B2 in food is much lower than the dosages used in headache therapy.

Before incorporating any changes in diet, environment, or supplementation it is important to maintain a daily journal to track reactions to the introduction of new things. It is best to test the effectiveness and your body's tolerance by adding one product or changing one thing at a time while keeping records of potential positive and negative effects. As with most alternative therapies, it takes time to see results and it is imperative that the advice of a trained professional is part of any major life change.

Local neurologist and headache specialist, Gary L'Europa M.D., created HeadacheFree, a multi-vitamin that has the RDA for vitamins and minerals as well as increased dosages of riboflavin and magnesium to help headache sufferers.

Additionally, check out your local Whole Foods Market for vitamins, herbs, and minerals as well as on-line sources.

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This information is not to serve as a substitute for medical advice and diagnosis by a licensed health care provider such as a doctor of naturopathy, osteopathy, acupuncture, chiropractic, or neurology.

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Photo: Flickr.com

Natural Headache Prevention 101: Tip # 2 for National Headache Awareness Week

After identifying your headache triggers by starting a headache diary, you are now better equipped to help prevent the onset of headaches as well as control contributing factors. Additionally, many physicians will ask you to keep a headache journal so this preparation will prove useful at doctor's visits.

The next step is to sift through the headache diary and look for common food triggers and environmental factors that have been connected to headaches and migraines. Some common foods that can trigger headaches include caffeine, chocolate, aged cheeses, and alcohol. Common environmental triggers include perfumes, cigarette smoke, sunlight, extreme heat and cold or changes in humidity, as well as seasonal allergies. Other things that involve our daily routines that can affect headache cycles are a balanced diet and a consistent sleep schedule. Look for these items in your headache journal and discuss patterns with your health practitioner.

Tip Number Two: Incorporate Stress Reduction and Relaxation Techniques into your daily life

• Practice deep breathing to help reduce stress and at the onset of a headache or migraine.
  To help expand deep breathing practice, visit a local yoga studio.
  
• Try acupuncture to help with headache symptoms and prevention.
  To locate a local acupuncture clinic click here.
  
• Learn the Emotional Freedom Technique (EFT) or visit local EFT practitioner Diane Stacy.
  
• Enroll in a Qigong or Tai Chi class to bring balance to your life.
  Check out this local organization for Qigong classes.

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This information is not to serve as a substitute for medical advice and diagnosis by a licensed health care provider such as a doctor of naturopathy, osteopathy, acupuncture, chiropractic, or neurology.

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Photo: Flickr.com

Natural Headache Prevention 101: Tip # 1 for National Headache Awareness Week

Natural therapies and treatments have become more available and in demand for headache sufferers. There are numerous natural preventive options for those that have migraines and headaches to explore including dietary changes, relaxation techniques, and herbal supplements. Several of these alternative options have undergone scientfic research to prove their effectiveness while others have proven effective based on anectodal evidence from users.

To kick off National Headache Awareness Week here is natural headache prevention tip number one.

Tip Number One: Identify and avoid headache triggers

It is easier said than done to alter one's diet and change their environment. However, it may be necessary for headache sufferers as one of the most common causes of headaches are related to environmental factors as well as things that we eat or do on a daily basis. In order to help identify things that may be contributing to the headaches, it is important to keep a headache journal or diary in which the onset and frequency of a headache is recorded along with other contributing factors like one's mood, meals, and other symptoms that occur at or around the same time. Check out the National Headache Foundation's website for an example of a headache diary as well as this do-it-yourself headache journal template.

The University of Massachusetts Memorial MRI and Imaging Center located in Worcester, Massachusetts is participating in the local week's activities for headache awareness. For local National Headache Awareness Week activities in your area click here.

Check back for natural headache prevention tip number two.

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Image: Wikimedia Commons

Attainable and Affordable Acupuncture: A Community Acupuncture Experience

The Community Acupuncture Network (CAN) is a non-profit organization with a grassroots foundation bringing acupuncture back to its traditional treatment setting and making it affordable and accessible. Acupuncturists treat several individuals in a community clinic with varying conditions and complaints by accessing points on distal parts of the body located on the arms, legs, head/scalp, and feet. Community acupuncture clinics have comfortable seating available in reclining chairs rather that treatment tables to offer a soothing and inviting environment to begin the healing process. CAN member clinics offer acupuncture treatment on a sliding scale ranging from $15 to $40 with an initial new patient fee around $15. An amazing part about the sliding scale is that no proof of income is required---you are able to decide what you can afford to pay.

Acupuncture is based on the philosophy that there is a universal life force, often referred to as Qi (pronounced chee) present in every living being. The energy passes through meridians along the body which are pathways for this life force to travel to internal organs and organ systems. Everyday stress, illness, and chronic conditions can affect the balance of this energy in our bodies. Acupuncture alters the flow of qi, blood, and electrical impulses along these different connections and points on the the body. Regardless of what people hear about acupuncture, those who have tried it cannot deny that it works. This form of medicine exists outside of the allopathic (Western medicine) realm of treatment modalities yet acupuncture has and continues to help those with specific ailments as well as overall improvement in mood, sleep, energy, and stress reduction.

Providence Community Acupuncture (PCA) is located in the heart of College Hill at 144 Waterman Street. There are four rooms with various types of reclining chairs and they are now open 7 days per week. Currenlty, their fee is based on a sliding scale of $15 to $35 per treatment with a one-time $10 new patient fee. There are three skilled practitioners that are at the clinic during various times and days of the week. Check out their website or call to make an appointment (401) 272-2288.

To locate a CAN member clinic outside of Rhode Island, visit the CAN website .

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For more information about community acupuncture and the affordable acupuncture movement check out the following:

Acupuncture Is Like Noodles

The Remedy: Integrating Acupuncture into American Health Care

Community Acupuncture News and Books