Wellness Blog

HWNC strives to maintain information flow to those interested in improving health, needing special dietary information, and more. This page is dedicated to serving that need. Short articles on specific topics, emerging research results, recipes, wellness and stress management tips, and more will be found at this location.

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Sweet Potato Almond Butter Muffins

Posted on October 28, 2017 at 8:20 PM

1 flax egg substitute

3/4 cup sweet potato puree

1/3 cup brown sugar

2 Tablespoons canola oil (or melted coconut oil)

1 teaspoon pure vanilla extract

1 cup unsweetened almond milk

1 cup flour (can use gluten-free mix)

1/2 cup oat flour (ground from rolled oats)

1 teaspoon baking powder

1/2 teaspoon baking soda

1/4 teaspoon salt

1/2 teaspoon cinnamon

1/4 cup almond butter


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High Protein Snacks for Health

Posted on October 28, 2017 at 8:15 PM

Are you a prone to snacking? If so, don’t feel alone. National dietary surveys show 90% of adults, 83% of adolescents, and 97% of children snack daily. Make those snacks work toward improving your health! Many benefits have been found in choosing high protein snacks over other snacking options. Several studies show this choice in snacking increases satiety and may help in weight management. However, the benefits do not stop here.

Additional research shows connection...

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Swaps for Egg Allergy

Posted on October 28, 2017 at 8:10 PM

Egg allergies are on the rise. Typically, children under the age of 5 are more sensitive to the proteins found in egg whites. However, a continued sensitivity after age five may be an egg allergy. Many times it is the chicken feed causing the sensitivity (corn), but if you are suffering egg allergy it affects many foods beyond the egg itself.

Eggs are found in many prepackaged foods. Mayonnaise, “just add water” mixes, pizza dough, and some pasta are examples o...

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Healthy Fall Foods

Posted on October 28, 2017 at 8:10 PM

Fall is upon us! Along with the beauty of the season comes an onslaught of health issues. Fall allergy reactions may stem from hay fever, molds, and the dry pollen circulating in the air. If you are prone to allergies here are a few tips to enjoy the season without the inconvenience of sniffles and sneezes.

First and foremost, feed your immune system! One of the best ways to avoid illness is to boost your immune system. Look at the fall harvest of foods. Winter squash, late ...

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Coffee for Weight Loss

Posted on July 5, 2017 at 1:20 AM

Over the last several days I have heard many news story teasers about using coffee to loose weight. This stems from research conducted on obese mice, more on that in a moment.

Caffeine has been used as the stimulant additive in many over-the-counter weight loss products. This is nothing new, as it has been available for decades. Various weight loss pills rely on high caffeine to bring about reduced appetite leading to weight loss. In some cases, the products were remove...

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Food in the Spotlight

Posted on July 5, 2017 at 1:15 AM

For those in cancer treatment, food during and after treatment plays an essential role in recovery. Changes in appetite, energy and food preferences can make it challenging to choose healthy foods needed to restore vitality. At assist in these issues here are a few suggestions.

Flavor-building is a technique layers different tastes to tailor change making healthy food more appealing. Tame overly sweet tastes with a touch of lemon, dash of bitters, or Worcestershire sauce. ...

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NSAIDS, Heart attack & Stroke

Posted on July 5, 2017 at 1:15 AM

NSAIDS…Heart Attack & Stroke

In the last couple of years we have heard many concerns surrounding NSAID (non-steroidal inflammatory drugs). Recently, a group of medical professionals sought to distinguish fact from fiction surrounding claims of NSAID use dangers. The quest was to determine what dosage and duration was linked to elevated risk for myocardial infarction (MI) —heart attack— and stroke. Was someone taking an NSAID for a headache a higher risk? Did that...

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Figs for Constipation

Posted on July 5, 2017 at 1:10 AM

Americans spend over $2 billion a year on laxatives to deal with constipation. Between 24% to almost 50% suffer with chronic constipation. For those relying on laxatives and stool softeners, foods to improve digestive health may be a better choice. A new study has added figs to the list of effective foods to aid intestinal health and relieve constipation.

Figs are grown all over the world. Approximately 99% of the U.S. crop in grown in California. Figs have a unique, swe...

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Grilled Lime Chicken with Watermelon Salsa

Posted on March 24, 2017 at 6:20 PM

Grilled Lime Chicken with Watermelon Salsa—serves 6

2 cups chopped, seeded watermelon

1/2 cup chopped cucumber

1/2 cup chopped orange or yellow sweet pepper

1/2 of an ear fresh sweet corn, kernels cut from cob

2 tablespoons snipped fresh cilantro

1 -2 fresh jalapeno chile pepper(s), stemmed, seeded, and chopped

1 tablespoon finely chopped red onion

1 teaspoon finely shredded lime peel

1/4 cup lime juice


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Herb & Spice Brown Rice Balls

Posted on March 24, 2017 at 6:15 PM

Herb & Spice Brown Rice Balls —serves 8 (3 balls each)

2 cups Jasmine brown rice

3 garlic cloves, roasted and minced

1 Tbsp. + 1/2 tsp. extra virgin olive oil, divided

1 egg

1/2 cup Parmesan cheese

2 Tbsp. fresh parsley, minced

1 dash salt

1 dash pepper

1/4 tsp. onion powder

1/2 tsp. cumin

1/2 cup regular or gluten-free bread crumbs

1/4 tsp. smoked paprika



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