Hello Everyone! I have decided to turn my hobby of making 100% Natural Aromatherapy Scents into my business! Please take a moment to look at my website and purchase scents for you and for others as gifts. The scents are great for women and men. Thank you and enjoy!
The weather of Fall 2016 has had drastic weather changes and soon, winter will be here. As the weather changes, our bodies need to cope and that means we may get sick during this time. The drastic changes take a toll on our health, especially for those of us who have existing health conditions. Below is an article that discusses common winter illnesses, with tips on how to prevent and cope with them. Cheers to your health!
Coping with Colds and the Flu This Winter
Dr. Marissa Ferrazzo-Weller of Pearl River Internal Medicine – Highland Medical, P.C., an affiliate of Nyack Hospital, shares what you can do to make it through cold and flu season.
Dr. Marissa Ferrazzo-Weller
If you or your kids start feeling sick this winter, it’s helpful to know whether it’s a cold or the flu. “Once you know what you’re dealing with, you can take the right steps to feel better,” says Marissa Ferrazzo-Weller, DO, of Pearl River Internal Medicine.
How can you tell if it’s a cold or the flu? Both are viral infections of the respiratory tract, which includes the nose, throat, airways and lungs. “They share many symptoms, but there are some differences,” she notes. “The symptoms of a cold develop more slowly, and are usually milder than flu symptoms. A cold typically lasts for about one week, but some do linger, especially in children, elderly people, and those in poor health.” View our Cold vs Flu infographic.
Cold symptoms can include:
- Fever up to 102°F
- Runny or stuffy nose (often with green- or yellow-colored discharge)
- Sore throat
- Muscle aches
- Watery eyes
While you can’t cure a cold, you can treat symptoms so you feel better faster. You can try treating congestion, cough and nasal discharge with a decongestant, antihistamine or a combination of the two. Many over-the-counter cold treatments contain both and are labeled for multi-symptom relief. Dr. Ferrazzo-Weller suggests that you check the list of active ingredients to make sure the medicine addresses your particular symptoms. She advises, “People with high blood pressure and heart disease should avoid decongestants, since they can raise blood pressure.” While many other remedies such as Echinacea, zinc and vitamin C are often touted as cold remedies, there is no solid scientific evidence that supports these claims.
“Staying hydrated is extremely useful in helping your body fight illness,” she shares. “Drink plenty of fluids, but avoid caffeinated and alcoholic drinks as they can lead to dehydration.” She also recommends gargling with warm salt water and getting lots of rest, both of which can help you feel better.
“When kids are sick we often keep them home, but as adults, we can’t always follow the same guidelines,” Dr. Ferrazzo-Weller notes. “If you must go to work, remember to wash your hands frequently and have a box of tissues and a hand sanitizer readily available. Your diligence will reduce the spread of germs, helping to keep your associates and family members from getting ill.”
Flu symptoms usually appear suddenly and can include:
- Fever over 102°F
- Stuffy nose
- Chills and sweats
- Muscle aches, especially in your back, arms and legs
- Loss of appetite
Although most people recover from the flu within one or two weeks, elderly people may feel weak for a longer time, even after other symptoms disappear. Dr. Ferrazzo-Weller says that getting plenty of fluids and bed rest is the best remedy for flu, but in some instances, your doctor may prescribe an antiviral medication. Drugs such as oseltamivir (Tamiflu) or zanamivir(Relenza) are started within two days after flu symptoms appear, and can reduce the severity of symptoms and the length of the illness by at least one day.
Antiviral drugs may be recommended for people who are at higher risk for flu complications based on their age (older than 65 or younger than 2 years old) or underlying medical conditions such as asthma, blood disorders (such as sickle cell disease), chronic lung disease (such as COPD), diabetes, heart disease, or kidney or liver disorders.
Flu symptoms, such as congestion, headache, cough and nasal discharge, can be treated with over-the- counter medicines as appropriate for the symptoms and the patient’s existing health conditions. Dr. Ferrazzo-Weller’s advice, “Stay home until your symptoms are gone and you are truly feeling better.”
The best way to prevent the flu is to get a flu shot. As it takes about two weeks for the vaccine to protect the body from the influenza virus, the best time to get a flu shot is in September orOctober. However, as Dr. Ferrazzo-Weller tells her patients, “Getting a flu shot at any point in the flu season will still help protect you from the flu.”
We are entering the hottest summer weekend of 2016 and we all want to stay healthy and cool as possible! In my last article, I discussed the importance of hydration and the information below expands on that, and provides other ways to stay healthy and keep cool in the heat. Please read the article below to keep you and your loved ones healthy in the heat. Cheers to your health!
How to Stay Cool in Warm Weather
Keeping cool in warm weather is a multi-faceted challenge. Risks of getting too hot in warm weather include dehydration, heat stress, heat cramps, or even heat exhaustion. Keeping your body cool will also help to keep your mood calm too, for heat often exacerbates feelings of stress, tension and frustration. There are lots of simple and effective ways to stay cool in warm weather and most of them are very affordable.
Method One of Five:
Eating and Drinking to Stay Cool
Stay hydrated. Water is essential for keeping you cool during hot weather. Water keeps your body cool and should be drunk even if you don’t feel thirsty. It’s okay to also drink commercial waters (such as Vitamin Water) or sports drinks such as Powerade or Gatorade but they’re usually not necessary unless you’re deliberately replenishing lost vitamins/electrolytes following a sporting activity.
- The best way to check your hydration level is to measure your urination color. Anything darker than straw colored is probably an indication that dehydration is on the horizon, and water is needed.
- Stay away from sugary drinks such as sodas; they decrease the ability of your body to store water. Also, steer clear of alcoholic drinks, coffee, and caffeinated drinks, which are natural diuretics.
Don’t wait until you’re thirsty to drink.Drink plenty of water before engaging in any activities. If you wait too late, you could experience cramps, which are a sign of heat-related illness. Remind yourself to drink water frequently with one of the following options.
- Purchase a durable water bottle or water pack that you can tote everywhere and refill at any safe water tap.
- Freeze a bottle of water to carry around with you. It’ll be solid when you leave the house, but the heat will start melting it from the moment you take it out of the freezer. Wrap it in a towel to prevent water condensation affecting other items in your bag.
- Download a water drinking app onto your phone. Set reminders, daily targets, and even track when the last time you had a drink.
Choose cooling foods. Food can keep you cool provided you make the right choices. Choose salads, fresh raw food, vegetables and fruit. “Cool as a cucumber” is literal; it is nearly 100% water, providing hydration to keep you cool. Avoid eating meat and protein-heavy foods during the heat of the day because these can increase metabolic heat production, which can add to loss of water.
Make food without using the oven or stove. Find foods that don’t need to be cooked, or don’t need heat to be cooked. If you must actually cook, keep the cool air in, and the temperature down, by using the microwave instead of the stove or oven.
- Cold soups are great in warm weather. If you haven’t tried them yet, hot weather is the excuse you need! The fact they are often healthy is just an added benefit.
- Make popsicles, slushies, frozen fruit, frozen yogurt, and other frozen treats to help you cool down.
Method Two of Five:
Avoiding and Combating the Sun
Stay out of the sun while it’s at its hottest. This commonsense approach isn’t always easy to adhere to when summer fun beckons, so it bears repeating. Avoid activities in the noonday sun as much as possible. It’s best to limit your sun exposure between the hours of 10 a.m. and 4 p.m. each day during warmer months. When you are outside during these times, limit your exposure as best as you possibly can.
- Schedule activities early in the morning or later in the afternoon
- Some people are particularly vulnerable to heat and should stay in cool places during hot weather, such as children, the elderly and those who have health problems.
Spend more time in air-conditioned places. When the heat is excessive, it’s best to enjoy the benefits of air conditioning. Air conditioning is the primary preventative measure for heat-related illnesses. Visit public buildings if you don’t have adequate air-conditioning at home. A few possible locations to avoid the heat:
- The library is a great place to get cool and learn new information.
- Grocery stores are air conditioned well. And if it’s particularly hot, visit the freezer section and peruse for a while.
Wear sunscreen! While sunscreen doesn’t necessarily have a cooling effect, its protective effect is vital during warmer weather. As well as being painful and damaging, sunburn can cause a fever and various signs of dehydration. If left unchecked, sunburns can lead to heat exhaustion or heat stroke.
- At the minimum, use SPF 15. If you’re planning on being outside for a while, SPF 30 would be a better option.
- Reapply often. Every two hours is recommended, but it should be reapplied more often if you’re swimming or sweating a lot.
- Apply roughly a shot glass worth of sunscreen to cover the entire body.
Stay in the shade. Retreat to shade as much as possible. Taking breaks under trees works doubly well because trees release water into the air that absorbs some of the heat. While shade doesn’t lower the actual temperature, the lack of sunlight exposure makes it feel like the temperature is up to 15 degrees cooler.
- If a cool breeze comes by, that can feel like an additional lowering of 5 degrees in the shade.
Splash water on your skin. When it’s hot outside, a dip in cool water is refreshing. Jumping into a pool is not always a choice. Don’t forget low-maintenance options like sprinklers. You could also try taking showers or baths with cooler than normal water to take the edge off.
- Fill a spray bottle with pure water and place in the refrigerator at home or work. When you feel too hot, spray a fine mist of the cooled water over face and body to help cool you down quickly. Refill as needed and keep refrigerated.
- Make a game of staying cool. Gather friends and run through sprinklers. Throw water balloons. Have a squirt gun battle.
Use fans. While the efficacy of fans during extreme heat and humidity has been debated, some research suggests fans are beneficial up to 97 °F (36 °C) with 80% humidity, and 108 °F (42 °C) with nearly 50% humidity. Whether hand-held or electric, fans can keep you cool by continuously circulating air. In your home and office space, locate fans in rooms where you are working or resting to keep the air circulating freely and to reduce the mugginess of heat.
- Try making your own “swamp cooler.”These evaporative coolers can reduce temperature by significant amounts. They range from the simple (i.e. a bowl of chilled water in front of a fan) to the semi-complex. With just a few PVC pipes, a bucket, an electric fan, and a frozen gallon of water, you can create mid-40 °F (4 °C) wind.
- The fan should not be the primary source of cooling.
Method Three of Five:
Dressing to Keep Cool
Wear lighter clothing. Lightweight, loose-fitting clothing will help to keep you cooler. If it is light in color, it’s even better, as this will reflect the heat and sunlight better. Shorts and short sleeved shirts are good choices. Something that lets the air flow freely through, hitting the sweat on your body, works best. The following suggestions are specific ways clothing can maximize your ability to stay cool:
- Cotton and linen clothing tends to keep you cool and absorb moisture.
- Clothes you can hold up to the light and see through are great choices. Be sure to apply sunscreen when wearing really thin clothing, however, as the clothing doesn’t provide adequate protection from the sun’s harmful rays.
- Synthetic clothing tends to trap moisture, which makes the fabric feel heavier, stick to your skin, and restrict air-flow.
- Working in lower humidity settings with short sleeves has been shown to have a minor benefit. Weigh the options of UV exposure with your choice of clothing.
Keep your head covered. Wear a wide-brimmed hat, one that sufficiently covers the top of your scalp as well as the tops of your ears. This helps to keep you cooler by providing shade. Choose a brim that is wide enough that it can also cover the back of your neck.
- Light-colored hats can help keep you cool.
Wear breathable footwear. Depending on the activity, one shoe could be more comfortable or appropriate than another. Consider whether arch support, durability, and comfort are mandatory, and then choose the best breathable footwear for the activity.
- Cotton socks are great, but moisture wicking socks help your feet stay cooler.
- Some running shoes are designed with the summer months in mind, providing ventilation in a variety of designs.
- Be careful if you decide to go barefoot. Many artificial pavements become unbearably hot during warm weather and can scald your feet.
4Choose function over style. Wear fewer accessories during hotter weather. Metallic accessories can heat up considerably and less is always best when it comes to keeping cool. Other clothing accessories can weigh clothing down, trapping in heat and moisture. If you have long hair, wear it up and off your face and body, allowing the breeze to flow along your neckline.
Method Four of Five:
Keeping Your House Cool
1Minimize the effects of sunlight on your roof. Ensuring your house is a lighter color, or a reflective color, can decrease the temperature in the house. Cooler colored roofs are approximately 50 degrees lower during hot summer months. It’s possible to put a roof coating on your existing roof, or replace the traditional darker shingles with a lighter color.
2Close curtains and blinds. The sun’s rays convert to heat. However possible, you should block the rays coming into your house to keep the temperature down. Closing curtains, lowering shades, or even blocking windows can significantly reduce the heat in your house and keep it cool. Awnings work as well, because they keep the direct heat off the windows without blocking out all light.
Insulate well. Better insulation means less heat in the summer. If your house is hot, you can cool down easier with better insulation. Less crevices and avenues for the air to escape means the cool air stays inside.
- Ensure there is some air between insulation and roofing material.
Method Five of Five:
Strategizing to Beat the Heat
Plan ahead. Whatever you’re doing outdoors, having a plan will help cut down on unnecessary activity in the heat. By having a plan, you can set time limits on your exposure to the heat and plan ways to minimize the effects of the heat before you head into it each day. Always be sure to stick to your time limits by prioritizing and leaving less important things to be finished when it’s cooler.
- When hiking, study the map at the beginning of the day, and calculate the best route, especially one that makes the most of shade where possible.
- While swimming, monitor your time in the pool. You may think there is minimal sun exposure because of the cooling effect of the water, but staying in too long without reapplying sunscreen or taking a break could lead to sunburn.
- If you have to travel a lot during hot days in your vehicle, plan ahead by having your vehicle inspected and ensuring that your air-conditioning is in working order. When you notice the temps aren’t as frigid as you’d like, take it in for service. The car is likely low on Freon.
2Check local weather or news for updates. As part of your planning, spend time watching the weather forecasts. In the USA, NOAA produces a heat alert based on Heat Index Values. The importance of this measure is that it tells you how hot it will feel outdoors when the relative humidity has been factored in with the actual air temperature. Be aware that heat index values are devised for shady areas and light wind conditions. If you’re under full sunshine and in the presence of strong winds, the heat factor can increase by up to 15 °F (−9 °C).
Allow yourself time to acclimatize if traveling. Travelers often make the mistake of trying to maintain normal levels of activity when arriving in a country warmer than the one they’ve left. Acclimatization can take up to 10 days depending on the temperature difference. Rather than pushing yourself, give yourself time to acclimatize to the new warmer environment, which means minimizing physical activity until the heat feels more tolerable.
- Once you feel more comfortable in the heat, gradually build up your physical activities until you’re back to your normal level.
Pace yourself when working in the heat. Slow down, it’s not worth pushing yourself strenuously when it’s hot outside. Start and progress gradually, noting when the heat is really affecting you. Rest is an important way of coping with too much heat. Don’t deny yourself the opportunity to rest when you feel fatigued during warm weather.
- Things that require a lot of physical effort can be done early in the morning or later in the day.
Hydration is vital to maintaining a healthy functioning body. It is so easy to forget to hydrate, but many health issues occur due to dehydration. Personally when I’m dehydrated, the issues are usually dizziness, stomach and sinus problems. Thankfully I haven’t had an asthma problem in over 2 and 1/2 years but for some, dehydration can affect asthma as well as many other functions in the body. In the more extreme weather months such as Summer and Winter, we need to be especially careful, though it is important to stay hydrated year round. Below is an article that explains the importance of hydration. Stay hydrated and live well, cheers to your health!!!
Hydration: Why It’s So Important
Why is it so important to stay hydrated?
Your body depends on water to survive. Every cell, tissue, and organ in your body needs water to work correctly. For example, your body uses water to maintain its temperature, remove waste, and lubricate joints. Water is needed for good health.
How does my body lose water?
Water makes up more than half of your body weight. You lose water each day when you go to the bathroom, sweat, and even when you breathe. You lose water even faster when the weather is really hot, when you are physically active, or if you have a fever. Vomiting and diarrhea can also lead to rapid water loss. If you don’t replace the water you lose, you can become dehydrated.
How do I know if I’m dehydrated?
Symptoms of dehydration include the following:
- Little or no urine, or urine that is darker than usual
- Dry mouth
- Sleepiness or fatigue
- Extreme thirst
- Dizziness or lightheaded feeling
- No tears when crying
Don’t wait until you notice symptoms of dehydration to take action. Actively prevent dehydration by drinking plenty of water.
Who is at higher risk of dehydration?
People are at higher risk of dehydration if they exercise at a high intensity, have certain medical conditions, are sick, or are not able to get enough fluids during the day. Older adults are also at higher risk. As you get older, your brain may not be able to sense dehydration and send the signals for thirst.
You may need to increase the amount of water you are drinking if you:
- Have certain medical conditions, such as kidney stones or bladder infection
- Are pregnant or breastfeeding
- Will be outside during hot weather
- Will be exercising
- Have a fever
- Have been vomiting or have diarrhea
- Are trying to lose weight
How much water should I drink each day?
You may have heard different recommendations for daily water intake. Most people have been told they should drink 6 to 8 8-ounce glasses of water each day, which is a reasonable goal. However, different people need different amounts of water to stay hydrated. Most healthy people can stay well hydrated by drinking water and other fluids whenever they feel thirsty. For some people, fewer than 8 glasses may be enough. Other people may need more than 8 glasses each day.
If you are concerned that you are not drinking enough water, check your urine. If your urine is consistently colorless or light yellow, you are most likely staying well hydrated. Dark yellow or amber-colored urine is a sign of dehydration.
Besides water, what else can I consume to stay hydrated?
Water is the best option for staying hydrated. Other drinks and foods can help you stay hydrated, but some may add extra calories from sugar to your diet.
Drinks like fruit and vegetable juices, milk, and herbal teas can contribute to the amount of water you get each day. Even caffeinated drinks (for example, coffee, tea, and soda) can contribute to your daily water intake. A moderate amount of caffeine (200 to 300 milligrams) is not harmful for most people. This is about the amount in 2 to 4 8-ounce cups of coffee. However, it’s best to limit caffeinated drinks because caffeine may cause some people to urinate more frequently, or feel anxious or jittery.
Water can also be found in fruits and vegetables (for example, watermelon, tomatoes, and lettuce) and in soup broths.
What about sports drinks and energy drinks?
For most people, water is all that is needed to maintain good hydration. However, if you are planning on exercising at a high intensity for longer than an hour, a sports drink may be helpful. It contains carbohydrates and electrolytes that can increase your energy and help your body absorb water.
Choose a sports drink wisely. They are often high in calories from added sugar and may contain high levels of sodium. Also, check the serving size. One bottle may contain several servings. If you drink the entire bottle, you may need to double or triple the amounts given on the Nutrition Facts Label. Some sports drinks contain caffeine. If you use a sports drink that contains caffeine, be careful not to get too much caffeine in your diet.
Sports drinks are not the same as energy drinks. Energy drinks usually contain large amounts of caffeine and other stimulants (for example, guarana, ginseng, or taurine) that your body doesn’t need. Most of these drinks are also high in added sugar. Many experts recommend that children and teens should not have energy drinks.
Tips for staying hydrated
- Keep a bottle of water with you during the day. Purchasing bottled water is expensive and creates plastic bottle waste. Carry a reusable water bottle and fill it from the tap instead.
- If you don’t like the taste of plain water, try adding a slice of lemon or lime to your drink.
- Be sure to drink water before, during, and after a workout.
- When you’re feeling hungry, drink water. Thirst is often confused with hunger. True hunger will not be satisfied by drinking water. Drinking water may also contribute to a healthy weight-loss plan. Some research suggests that drinking water can help you feel full.
- If you have trouble remembering to drink water, drink on a schedule. For example, drink water when you wake up; at breakfast, lunch, and dinner; and when you go to bed. Or drink a small glass of water at the beginning of each hour.
- Drink water when you go to a restaurant. It will keep you hydrated, and it’s free!
Massages are great for pain relief and relaxation, but to get that relief you need to choose the right kind of massage for you. Personally I found out that deep tissue massage with accupressure is wrong for me. It was very painful and intense, because they pressed in so deep and my muscles were so tight. My breath was pushed out of me and I had to breath out hard, like I do when I exercise. After each deep pressure part they rub it to soothe the pain. I felt better right after the massage but my back started hurting that same evening. My whole body was in a lot of pain for 5 days, especially my neck, shoulders and lower back. Soreness is expected the first couple days because of the muscle adjustments, but you are expected to feel a lot of relief after the soreness is gone. However I did not feel any relief. Injuries can happen from deep tissue massage and I think that is what happened to me. This kind of massage does help some people with pain but it did not work for me.
The week after the painful deep tissue massage, I had a Swedish massage with hot stone treatment and it was really relaxing. I felt so relaxed and rejuvenated after it. The massage was more gentle and therapeutic and the hot towels followed by more massage and then hot stones was a blissful experience, I almost fell asleep! My pain was gone and I felt great!
Massages are not cheap so to find good deals I searched Groupon. I recommend Groupon highly because you get great deals, especially if you want to save money like I always do.
There is a great article I found that describes different types of massage and the experience of each kind really well, I suggest reading this if you want more information on what types of massage are available and what could be best for you.
Hello everyone! I have been away for awhile due to being sick for over a month and am finally well again! Now that I am strong again, I decided to research effective ways to get some great cardio. Jogging in place is a fun and effective way to get in shape at home and at the gym. Try it and have fun!
How to Jog in Place to Lose Weight
By Maggie McCormick May 14, 2015
Jogging in place can be an effective way to burn calories, helping you to lose weight. It’s easier to do than jogging outside or on a treadmill, and the fact that you can do it inside — away from the heat in summer and the cold in winter — can help you stick to this as an exercise routine. If jogging in place is your exercise of choice, it’s important to do it at an intensity that gets your heart pumping. If you challenge yourself, you can burn more than 500 calories per hour.
Warm up with a light jog. Lift your feet only an inch or two off the ground, hopping from foot to foot. Give yourself a few bear hugs to warm up your upper body.
Move your arms as you jog. The more you move your body, the more calories you’ll burn as you work out. Engaging your arms is an effective way to up the burn.
Lift your knees higher to increase your heart rate. If you want to really get your heart pumping, you can bring your knees up high — your thighs should be parallel with the ground.
Increase your speed as well. The faster you jog in place, the more intense your workout will be.
Alternate periods of intensity with periods of recovery. It can be difficult to sustain high-intensity phases for a long time, but that doesn’t mean that you shouldn’t do them. Work out as hard as you can for as long as you can and then bring it down to an easier jog to recover.
Incorporate strength training moves into your jogging workout. The disadvantage of jogging in place is that it doesn’t offer the same resistance and muscle-building benefits that you would receive if you were jogging outside or on a treadmill with an incline. Make up for this by doing body weight moves like squats, lunges and pushups in the middle of your workout.
Create a schedule for exercising and stick to it. The more often you do your jogging in place routine, the more calories you’ll burn and the more weight you’ll lose. The American Heart Association recommends getting at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week to maintain your weight — you should do more if you want to lose weight. You can combine jogging in place with other types of activities.
Are you ready for healthy recipes that taste like you are having fun cheat days with food? If you get creative with healthy ingredients and textures, you will have a lot of fun with your healthy creations! Below are 15 recipes to get you started, have fun!
15 QUICK AND EASY HEALTHY RECIPES
The best and easiest healthy, comforting recipes that aren’t boring at all. And they don’t taste “healthy” at all!
Healthy meals don’t have to be boring, and they don’t have to take hours to make either. And with these 15 recipes, you’ll have a healthy meal on the dinner table in less than 30 min, and even the pickiest of eaters will be begging for seconds and thirds!
1. Greek Yogurt Chicken Salad Sandwich – Greek yogurt is a wonderful healthy substitute, but no one has to know because you can’t even tell a difference. [http://damndelicious.net/2012/11/07/lightened-up-greek-yogurt-chicken-salad-sandwich/?m]
2. One Pan Mexican Quinoa -Wonderfully light, healthy and nutritious. And it’s so easy to make – even the quinoa is cooked right in the pan [http://damndelicious.net/2014/04/09/one-pan-mexican-quinoa/?m]
3. Easy Burrito Bowls – Skip Chipotle and try these burrito bowls right at home. It’s easier, healthier and 10000x tastier. [http://damndelicious.net/2014/09/10/easy-burrito-bowls/?m]
4. Asian Quinoa Meatballs – Perfect as a light dinner over brown rice and a side of roasted vegetables. [http://damndelicious.net/2014/10/15/asian-quinoa-meatballs/?m]
5. Avocado Pasta – The easiest, most unbelievably creamy avocado pasta. And it’ll be on your dinner table in just 20 min. Done and done. [http://damndelicious.net/2014/06/20/avocado-pasta/?m]
6. Broccoli Quinoa Casserole – Healthy, cheesy comfort food without any of the guilt. [http://damndelicious.net/2014/03/05/broccoli-quinoa-casserole/?m]
7. Quinoa Chili – This vegetarian, protein-packed chili is the perfect bowl of comfort food. [http://damndelicious.net/2013/10/16/quinoa-chili/?m]
8. Honey Salmon in Foil – A no-fuss, super easy salmon dish that’s baked in foil for the most tender, most flavorful salmon ever. [http://damndelicious.net/2014/02/07/honey-salmon-foil/?m]
9. Quinoa Stuffed Bell Peppers – These stuffed bell peppers will provide the nutrition that you need for a healthy, balanced meal. [http://damndelicious.net/2013/06/03/quinoa-stuffed-bell-peppers/?m]
10. Cauliflower Chowder – A creamy, low carb, hearty and wonderfully cozy soup for those chilly nights. Or any other night of the week. [http://damndelicious.net/2014/03/22/cauliflower-chowder/?m]
11. Quinoa Chicken Parmesan – With an amazingly crisp quinoa crust, you’ll never guess that this is actually so healthy and packed with tons of protein goodness. [http://damndelicious.net/2014/06/23/quinoa-chicken-parmesan/?m]
12. Asian Turkey Lettuce Wraps – These simple wraps comes together in less than 30 min, and it’s incredibly hearty, healthy and filling. [http://damndelicious.net/2013/09/24/asian-turkey-lettuce-wraps/?m]
13. Quinoa Black Bean Tacos – Quick, easy, healthy and full of flavor – even meat eaters will love this. [http://damndelicious.net/2014/04/19/quinoa-black-bean-tacos/?m]
14. PF Chang’s Chicken Lettuce Wraps – A copycat recipe that you can easily make right at home in just 20 minutes. And it tastes a million times better too. Seriously. [http://damndelicious.net/2014/05/30/pf-changs-chicken-lettuce-wraps/?m]
15. Quinoa Enchilada Casserole – A lightened-up, healthy enchilada bake chockfull of quinoa, black beans and cheesy goodness. [http://damndelicious.net/2014/07/07/quinoa-enchilada-casserole/?m]