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by Toni Twitty
Acupuncture OKC and Chinese Medicine Expert
The time has changed (can I get a hallelujah?!) and its beginning to feel like spring. Cookouts and get togethers are slowly filling up our social calendar at the Twitty residence. I’m always stuck between:
1- I’ll run into the store to grab a bucket of guac and call it good
2- Making something tasty, healthy, and crowd-pleasing.
Enter Texas Caviar. I learned about Texas Caviar long ago when I was a baby undergrad working my way through college. I was lucky enough to be taken to the beach by a family whose kids I babysat often. We danced. We recklessly jumped into the pool. We kayaked. We got sunburned. We ate our weight in this delicious salsa type stuff that the mom called Texas Caviar. She gave me the recipe when we returned and I’ve been making it, like a tried and true family tradition, ever since. In fact, I made Texas Caviar for our family vacay at the beach last summer and it was gobbled up by our kids just as quickly as it was by the kids I watched all those years ago. I’m sharing this recipe with you so that you can have a fab appetizer to bring to your spring and summer cookouts, family reunions, and vacations thats heart healthy and crowd pleasing. Give it a try- I think you’ll be pleasantly surprised!
1 can black-eyed peas (or pintos), drained and rinsed
1 can black beans, drained
1 can corn kernels
1 red bell pepper, diced
1 yellow bell pepper, diced
1 onion, diced (I use sweet but red works)
3-5 jalapeños, diced
2 cups of diced tomatoes
Robust Italian Dressing to taste
Salt and Pepper to taste
Combine all ingredients together, stirring well. Serve chilled with corn tortilla chips. Enjoy!
Toni Twitty, Acupuncture Physician at Be Well Acupuncture Edmond, OK is an highly respected expert Acupuncturist. She specializes in resolving pain, treating chronic conditions, and fertility. Learn more about Toni at: www.bewellokc.com
by Toni Twitty
OKC Acupuncture and Chinese Medicine Expert
We’ve all heard that we should drink 8 glasses of water a day, unfortunately there is no actual science to back up that adage. So how much water do you actually need a day?
Water is the main ingredient of your body composing 60% of your body weight. All of your body systems depend on water to function properly as it flushes toxins, carries nutrients, lubricates, and enables bodily process to go on efficiently. Needless to say, getting enough water is important. But how can you be sure that you are getting the water you need?
Good news: You are getting roughly 20% of your daily liquid intake from food if you eat the typical American diet. On the drinking end, for most people you should be drinking between one half ounce and one ounce of water per pound of you weight per day. For example, if you weight 200 pounds, you would need to consume at least 100 oz. of water per day, and a maximum of 200 oz. of water per day. Here’s the kicker: If you are an avid exerciser, live in a dry climate, your urine is very yellow and aromatic, you need more water. Those who live a sedentary lifestyle, live in a cooler, more humid climate and have light yellow urine are probably just fine with the half ounce per pound recommendation.
Drinking enough water can seem daunting. Here are some tips on how to build it into your day.
- Carry a reusable bottle with you; preferably one with the ounces marked on it so you know where you stand for your daily water.
- Keep a glass of water on your desk at work.
- Drink a glass of water first thing in the morning.
- Sip on water throughout the day.
- Have a small glass of water before every meal.
- Add lemon or low calorie flavoring to your water if it’s the taste you’re missing.
Toni Twitty, M.Ac. is an highly respected expert Acupuncturist located in the Oklahoma City, OK metro. She specializes in resolving pain, treating chronic conditions such as fibromyalgia and fatigue, facial rejuvenation, and fertility. www.bewellokc.com
Changing the way you eat is one of the best ways to improve heart health. By making an active choice to improve your lifestyle, you can see your heart health improve greatly as well. Below are superfoods to incorporate into your diet.
Salmon contains omega-3 fatty acids, which have been shown to help decrease the risk of an irregular heartbeat, lower plaque build-up in the arteries and decrease triglycerides, the main type of fat in our bodies. It is recommended by the American Heart Association to eat salmon or other fatty fish at least twice a week.
Believe it or not, potatoes can be very beneficial for heart health. Potatoes are packed with potassium and fiber, which can help lower blood pressure and risk for heart disease. As long as they are not fried, potatoes can be a great food option.
You can’t go wrong with nuts. Almonds, walnuts, pistachios, peanuts and macadamia nuts are rich with fiber and vitamin E, which helps lower cholesterol. Don’t be skeptical by the high fat content of nuts, those who eat nuts regularly have been shown to be leaner than those who don’t. Walnuts among other nuts also contain high amount of omega-3 fatty acids.
4. Green Vegetables
There are many benefits to vegetables such as broccoli, spinach and kale. These vegetables can especially help your heart because of the high amounts of vitamins, minerals and carotenoids, which act as an antioxidant. Including green vegetables into your diet every day not only can improve overall health but give the heart a boost.
Avocados are packed with monounsaturated fats that can help lower the risk of heart disease and help control cholesterol levels. This fruit is also rich in antioxidants and potassium, making it a superfood that can be easily incorporated into meals.
Oatmeal is not only practical and affordable, but high in soluble fiber, which can help lower cholesterol. Choose oatmeal or plain oats with no added sugar. Make sure to be especially careful with instant oatmeal, which a lot of times contains added ingredients.