Healthy holiday recipes: Apps, entrees and desserts for your parties

Posted by Ridgeview Staff on Nov 25, 2015 2:38:39 PM


A good strategy going into this food-laden season will keep you from packing on the pounds while you’re enjoying the company of friends and family at parties. But what about the food you prepare and serve to your holiday guests? If you're hosting, we have a seasonal gift for you - healthy holiday recipes and food prep alternatives that will add plenty of “yum” to your parties.

There’s a way to improve the health-quotient of nearly any recipe, without sacrificing one crumb of flavor. In fact, creative substitutions often add more flavor and greater visual appeal. This season, try some of these healthy holiday recipes for your apps, entrees, and desserts:

  • The American Heart Association has pages of tasty, heart-healthy holiday recipes. Some examples? Rosemary Balsamic Roasted Veggies, Apple Break Pudding, homemade condiments and – you can’t resist this one – heart-healthy Green Bean Casserole.
  • Use less of the “worst” ingredients – sugar and fat. Substitute fruit for some of the sugar in dessert recipes and you’ll add festive color, too. Use olive or canola oil instead of butter for baking, and low-fat chicken broth instead of butter in mashed potatoes and sauces. Spices and herbs (fresh or dried) make delicious substitutes for fatty ingredients in casseroles.
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Topics: Wellness

Holiday eating tips: Five tips for healthy holiday eating

Posted by Ridgeview Staff on Nov 23, 2015 3:02:30 PM

It’s that time of year again. The holidays are the most social season, and that means parties, parties, parties. At every turn, there are tasty treats tempting your tastebuds - just waiting for you to take one. Or two, or three. Before the treats and calories add up, you need a plan. And we have the holiday eating tips to help. 

Eating healthier at holiday parties does not mean you have to bypass all those goodies in favor of celery sticks. It does mean you have to make a conscious effort to choose wisely among party foods and beverages. That’s why you need a plan. So we asked for advice from Anne Bechtel, RD, LD, dietician, Ridgeview Bariatric & Weight Loss Center. She shares five tips to help you get through holiday parties.

1. Eat (healthy) before you go.

When you know you’ll be partying at the end of the day, use earlier meals to ensure you get needed vitamins and minerals, but lighten up on the calories. Start your morning with a nutritious breakfast – protein, whole grains, low-fat dairy, fruit. And eat a healthy low-cal meal or snack shortly before you go, so you aren’t ravenous when you arrive.

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Topics: Wellness

How to get bunion relief: The best treatment options

Posted by Ridgeview Staff on Nov 19, 2015 10:17:39 AM

 Bunions can be a significant pain in the foot. Women are more likely to get them, because women are more prone to wearing pointy-toed and high-heeled shoes – a key cause of bunions. Even teens can get bunions, as can people with abnormal bones in their feet. Bunions sometimes run in families. So, there are plenty of people for the best treatment options to give bunion relief.

Shoes that constrict the toes force your big toe over toward the others. Over time extra bone and a fluid-filled sac form at the base of the big toe.

Typical bunion symptoms include the bony bump or thickened, red skin along the inside edge of your big toe. As bunions worsen, they become painful – all the more so when you wear shoes.


The only way to reduce your risk of bunions is by wearing shoes with a wide enough toe box and avoiding high heels. If a bunion starts to develop, taking additional care can keep it from worsening:

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Topics: Wellness

Management and treatment of chronic tendinitis

Posted by Ridgeview Staff on Nov 17, 2015 10:54:22 AM


chronic_tendinitisTendinitis can be both painful and frustrating. It can affect any tendon, but often it’s your shoulder, wrist, elbow, or knee that suffers. You need all those joints. Unfortunately, it won’t get better unless you rest it, so it's important to understand the management and treatment of chronic tendinitis.

When you overuse or injure a joint, the tendons that connect your muscle to the bone can become inflamed, irritated or swollen. That’s tendinitis. As you age, you’re at greater risk of tendinitis, because tendons lose elasticity over time. And anyone with a systemic disease such as diabetes or rheumatoid arthritis may be more likely to develop tendinitis.

What can you do?

Along with pain and swelling, tendons may actually begin to degenerate, a condition called tendinosis. And left untreated, inflamed tendons can rupture. Schedule a visit with your primary health care provider if you have any of these symptoms:

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Topics: Wellness

Finding the best shoes for plantar fasciitis

Posted by Jessica Hess, MA, ATC. on Nov 13, 2015 2:35:39 PM

Plantar fasciitis is the most common cause of heel pain and it affects millions of Americans every year. The plantar fascia is a large, thick band of soft tissue on the bottom of the foot that connects the heel bone to the toes, and also supports the arch. Repeated strains to this tissue cause a chronic inflammation that leads to plantar fasciitis. Plantar fasciitis is often characterized by a sharp heel/arch pain that occurs during your first steps in the morning or after a long period of sitting, or occur after prolonged standing and walking. Here are some tips for treating and finding the best shoes for plantar fasciitis.

Plantar fasciitis is most common in middle age. Athletes such as distance runners or dancers are more predisposed to developing plantar fasciitis, as are those individuals who stand for long periods of time. Other causes of plantar fasciitis are as follows:

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Topics: Wellness

10 tips for creating an exercise routine that you'll love

Posted by Ridgeview Staff on Nov 11, 2015 9:47:49 AM


Yes, it is possible to devise an exercise routine you actually enjoy. Some of us are naturally inclined toward exercise, and some are not, but we all need to move our bodies on a regular basis. If you don’t particularly relish the idea of a regular exercise routine, it can be tough to stick with it, or even get started. What you need is a new attitude – exercise you love so much you look forward to it.

Look at it this way: exercising can significantly reduce stress, enhance your mood, and help prevent serious health problems such as heart disease. You can spend more time with friends or family, or make new friends. Concerned about your weight? Good news  if you burn more calories than you eat, you will lose weight. So let’s get started. 

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Topics: Wellness

Seven ways to reduce screen time to help with weight loss

Posted by Ridgeview Staff on Nov 6, 2015 9:30:00 AM


“Screen time” used to mean the time we spent in front of the television, but thanks to technology advances, our our computer, cell phones, tablets and video games also are keeping us from getting up and moving. Screen time adds up, and it’s unhealthy, whether we’re adults or children. In particular, it contributes to weight gain. 

Reducing screen time may seem like a daunting task, but you can do it. It’s worth the effort, because you’ll feel – and be – healthier. You might even discover there are things you like to do far better than cell phones or playing video games. These seven tips can help. 

1. Motivate yourself with “reasons why.”

The more time we spend in front of a screen, the less exercise we’re likely getting. In children, too much screen time can keep them awake at night and can lead to depression, anxiety and attention-deficit problems, as well as weight gain. And we know regular exercise improves health at any age.

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Topics: Wellness

What is an Accountable Care Organization (ACO)?

Posted by Ridgeview Staff on Nov 4, 2015 4:38:55 PM

New type of health care network to benefit patients  


An Accountable Care Organization, or ACO, is a collaborative group of health care providers – doctors, hospitals, clinics – that choose to voluntarily work together to give coordinated high quality care to a population of patients. This reduces the possibility of duplicate services or medical errors, and it helps control costs, too. Because participation is voluntary, when you see that your doctor, clinic, or hospital is part of an ACO, it represents their commitment to providing the highest level of care at the best value. In the final article of Ridgeview’s series about pricing and transparency in health care, we describe a relatively new term in health care – Accountable Care Organization – and explain what it means for you as a consumer. 

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Topics: Primary Care

Healthy weight loss solutions: 5 powerful habits to jumpstart success

Posted by Ridgeview Staff on Nov 2, 2015 3:54:12 PM

 healthy_weight_loss_solutionsOne of the most effective ways to lose weight – and maintain a healthy weight – is to improve the food choices you make. When you focus on healthy weight loss solutions, over time they become habits. You’re eating better without even thinking about it. Why not start now?

Here are five healthy weight loss solutions you can put in place right away. Each one has the power to jump-start your successful transition to healthier lifelong eating habits.

1. Start by breaking current bad habits.

Think about what you eat and when. You should eat only when you’re hungry, but many of us resort to snacking on “comfort foods” when we’re stressed, feeling down or lonely, or we’re parked in front of the TV, computer screen or a book. Identify your overeating “triggers” and find other ways to address them.

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Topics: Wellness

5 enticing tricks to curb overeating at night

Posted by Ridgeview Staff on Oct 30, 2015 9:56:56 AM

Do you find yourself overeating at night? You’re not alone.

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Topics: nutrition/diet

Medical and health information presented here is intended to be general in nature, and should not be viewed as a substitute for professional advice. Please consult with a health care professional for all matters relating to personal medical and health care issues. In case of an emergency, please call 911. 

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