Prairie Health Companion

Greetings from Prairie Health Companion!
June is the month when berries are in season so it's time to highlight their health benefits. Berries are not only low in sugar and calorie density, but they are loaded with fiber, vitamins and antioxidants. One cup of berries has 50-80 calories, so even if you went hog wild, it would take a lot of berries to do much damage:)
Blueberries, raspberries, blackberries and strawberries all provide excellent low calorie nutrition. And they are delicious!! Just ask our grandsons who nosh on them every day!
I like to toss them on yogurt, oatmeal, granola, salads, and even a special summer dessert. I like to choose desserts that have some nutritional value.
The Mixed Berry Crumble fits the bill. It starts with 6 cups of assorted berries, tossed with small amount of sugar to reduce tartness, lemon juice and cinnamon, then topped with an oatmeal crunch crumble. It's super tasty for dessert of even breakfast with a dollop of Greek Yogurt.
Enjoy the benefits of healthy eating!!
https://prairiehealthcompanion.com/apps/recipe/details/id/Mixed-Berry-Crumble
This is my last post for the summer. I'm taking a break and will be back posting in September! Happy Summer everyone!

Greetings from Prairie Health Companion!
With spring and summer weather comes more time spent outside. Most of us long for this special time of the year to spend more time outside and feel more in tune with nature. Sitting on my porch I can hear the birds singing, the squirrels and chipmunks chirping, and the light breeze blowing. All of this triggers relaxation and a sense of overall well-being for me. This is my experience, but what does the science say?
Scientific evidence supports the relationship between nature and good health. In fact, some doctors may actually prescribe time in nature to treat such ailments as depression or hypertension, as well as building all-around immunity support.
We know that people sleep best when they are in tune with the natural light cycles; bright light in the early morning, and fading light in the evening. These natural cycles coordinate with natural hormones(cortisol and melatonin) to help us wake up and feel alert, and to get drowsy and fall asleep. Adequate sleep is crucial to our overall well being.
Think about ways you can increase your time in nature: eating al fresco( outside), siting on your porch or in your back yard for a few minutes each day, gardening or yard work, outside exercise, just to name a few.
In time you might see how the amazing energy that exists in our natural world to be just the thing that was missing in your wellness routine.
Enjoy!

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Healthy Living from Health Coach Mary at Prairie Health Companion! Making healthy choices when dining out. Prairie Health Companion Newsletter   June 2024 Greetings from Prairie Health Companion! For those that may have missed it in my last month's newsletter, I wil

Greetings from Prairie Health Companion!
I don't know about you, but I find the advice of which sunscreens to use and avoid to be mind boggling! I think one thing most experts agree on is that you need to use some form of sunscreen to prevent skin cancer and to protect your skin from dangerous burns. A broad spectrum, preferably water resistant, sunscreen blocks UVA and UVB rays, both of which can cause damage to skin cells. Most dermatologist recommend applying a 1-oz or shot glass size amount about 15 minutes before sun exposure and reapplying every two hours of so. Most people don't use enough. Don't forget your nose, ears, lips, back of the neck, part-line in your hair and other areas often forgotten.
After that, there is some controversy over the ingredients. Sunscreen in the USA is regulated by the FDA to ensure they meet safety and effectiveness standards. The safety of certain ingredients comes into question after that. According to the Environmental Working Group (EWG), an advocacy group for environmental and healthy protections, oxybenzone, Vitamin A (retinyl palmitate), and added insect repellents are the ingredients that should be avoided. They also recommend using creams over sprays, avoiding SPF over 50, and using water-resistant broad spectrum products. They have an extensive data base that you can check out to look at products they recommend for adults and children at https://www.ewg.org/areas-focus/personal-care-products/sunscreen
EWG advises looking for Zinc Oxide, Avobenzone, and Mexoryl SX as safe and effective ingredients in sunscreens. It's always best to ask your dermatologist their recommendations for best practices for healthy skin protection.
General advice besides sunscreen includes avoiding the sun between 10AM and 3PM, wearing hats, sun glasses and protective clothing to protect your skin.
Parents of infants and young children should seek the advice of their health provider.
Many of us enjoy being outside in the summer. With best practices for sun protection, you can decrease your risk of skin damage while enjoying your favorite activities.

Greetings from Prairie Health Companion!
Most healthy lifestyles advise you to avoid or limit processed and added sugar foods as they are just empty calorie and pro-inflammatory foods. But it doesn't mean you can't enjoy healthy sweets! This is where the Raw Cacao bars come in. They are made from all whole foods and satisfy your chocolate cravings from the added cacao powder.
It helps to have a good food processor to make these bars. Just put everything in the processor( except the h**p seeds) and pulse it up until mixed well and crumbly. Then press into an 8x8" pan and press to get them to stick together. Keep them in the refrigerator for best results.
I love one of these before a work out, as a small dessert, treat or snack. Anyway you use them, you are getting lots of good fiber and healthy nutrients, and your sweet craving satisfied. Enjoy!
https://prairiehealthcompanion.com/apps/recipe/details/id/Raw-Cocoa-Cacao-Bars
Try them for our Memorial Day weekend and see if you have any fans of healthy sweets. I'll see you all in June as I am taking the Memorial Day holiday off of blogging. Thanks to all of you who read and enjoy my Monday morning posts.

Greetings from Prairie Health Companion!
Last week's post I discussed the attributes of a diet full of high nutrient foods and at the top of the list were dark,leafy greens and veggies! They are full of phytochemicals, vitamins, minerals and fiber (all for a low calorie price)! I am sharing a dish that I have loved for years that features all of these things; The Greek Frittata.
It doesn't take long to prepare, and features lots of chopped spinach, fresh basil, fresh dill, green onions, feta cheese, and eggs. It cooks on the stove top first to create a nice brown edge and bottom, then finishes in oven for 10 minutes to cook the middle. Frittatas can be served for any meal making them a great food prep choice. They are good warm or at room temperature. They can be used as a sandwich ingredient between some nice whole grain bread.
This one features Greek-like ingredients but my frittata as you like it recipe features whatever you have in your refrigerator making it a great way to finish up little bits of this and that.
The best thing about them is that they are delicious (and nutritious!!) Enjoy!!
https://prairiehealthcompanion.com/apps/recipe/details/id/Frittata-Any-Way-You-Like-It
https://prairiehealthcompanion.com/apps/recipe/details/id/The-Greek-Frittata

Greetings from Prairie Health Companion!
It's spring and everything is turning green! Green is a sign of the renewal and vital energy that is happening on the earth as plants begin to burst forth from the earth and bloom on trees! And greens are something we should think about eating every single day as well, to cultivate good health. The ANDI score, which stands for: Aggregate, Nutrient Density Index, scores foods in the grocery store based on their micro-nutrient density per calorie. Kale, collard greens, mustard greens, watercress and Swiss chard are all a perfect 1000 out of 1000. Bok Choy, spinach, arugula, Romaine, Brussels sprouts and broccoli are not far behind. They’re loaded with fiber, folic acid, chlorophyll, and many other micro-nutrients and phytochemicals. If we told you there was vitamin this potent, everyone would want to take one every day. I am suggesting that eating some every day is a better way to go. Vitamins can never reproduce what mother nature does so the efficacy is not as good. You miss out on the fiber and phytochemical for sure.
Creating habits that ensure you eat these crucial foods is a good way to make sure you do in fact eat them every day. A green smoothie is a nice way to consume greens with very little preparation.
The tropical green smoothie is a family favorite. It tastes sweet from the fruit but does not have any added sugars. It if seems too much to eat at once, split it up in to two or three portions and enjoy it at another time. I put lots of nutritious seeds for added protein and fiber, and a splash of lemon juice to keep everything bright green. It's a refreshing and nutritious start to your day.

prairiehealthcompanion.com (Start your day off with a serving of super nutritious food! The balanced nutrition in this smoothie keeps your hunger and cravings under control. You can prepare Ziploc Baggies in your freezer of the pre-measured frozen fruit and kale so this goes together in a snap.)

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Healthy Living from Health Coach Mary at Prairie Health Companion! Why Produce Matters Prairie Health Companion Newsletter   May 2024 Greetings from Prairie Health Companion! There are lots of good things happening in the Battista family right now that are calling me

Greetings from Prairie Health Companion!
One of the first veggies to come into the spring markets is asparagus. It's on the Environmental Working Groups Clean Fifteen list which means that is has low levels of pesticide residue. It's super low in calories and is loaded with vitamins, minerals and antioxidants. It does well with very simple preparation methods like grilling, roasting, and stir-frying. I'm sharing a simple stir-fry recipe that also includes sesame seeds which add fiber and calcium to the diet. I love the added crunch it gives to the dish. It just takes a few minutes to prepare and makes a wonderful spring side dish- enjoy!

prairiehealthcompanion.com You could easily substitute green beans or sugar snap peas for the asparagus in this recipe. They are all easy and delicious!

Greetings from Prairie Health Companion!
The expanding waistlines of Americans is a problem for our health. The measurement of your waist is not a badge of honor but an important indicator of your metabolic health. A large waist line (greater than 35" for women and 40" for men) is a risk factor for heart disease, type 2 diabetes, high blood pressure and other metabolic disease. It's an indication of where your body is storing fat. Fat stored around your vital organs, sometimes referred to as visceral fat, can compromise their ability to work effectively. This fat is not harmless; it releases substances that interfere with proper liver/metabolic function which can cause disease. Just losing a few inches is cause for celebration as it shows improvement in health as it lowers your risk.
A measurement of your waist to your height gives us even more information about your overall risk for disease. A simple way to think of this is to keep your waist measurement in inches to half(or less) of your height in inches. So if you are 5 feet 6 inches( 66"), then keeping your waist to 33" or less is a good rule of thumb, the smaller the waist the better.
Fat stored other places such as on your hips or the back of your arms, many not pose the same risk as fat stored in your midsection.
Cutting back on simple sugars and refined carbohydrates and getting plenty of exercise are ways you can start trimming your waist line. Even small steps can make a big difference. Think about one small step you can make today that will start the healing process. Your life may depend on it.

Greetings from Prairie Health Companion!
My clients know that one of the habits I try to instill in them is to take a weekly waist measurement, and to record it. The weight is important too, but the waist tells us more about predicting future metabolic health. Keeping your waist to half your height in inches or less is the goal. (So if you are 5'4 or 64" tall, then keeping your waist to 32" or lower is the goal).
Abdominal obesity increases risk for type 2 diabetes, cancer and heart disease even when someone is otherwise a normal weight.(The famous long term Nurses Health Study demonstrated that this is true). Where you carry your weight has an effect on how your organs work. The fat around the middle, so called visceral fat, tends to wrap around the vital organs and is metabolically active releasing inflammatory factors and hormones that increase your blood pressure, blood glucose, triglycerides and LDL cholesterol. All of these raise your risk of metabolic disease and early death.
When I work with clients, we not only measure the waist and have goals for good outcomes, but we come up with strategies to trim it down. For every inch you trim off, you are decreasing your risk of metabolic disease and the reverse if true too.
So time to start taking that weekly waist measurement everyone. It's an important number to know for those who are concerned about good health outcomes.

Contact Please note that at this time I am not taking new clients so will not be scheduling consultations.  Established clients can request appointments up until June  26th, 2024 after which time I will begin taking a much needed summer sabbatical.

Greetings from Prairie Health Companion!
Just recently, the Environmental Working Group (EWG) announced their annual shopper's guide to pesticides in produce, otherwise known as, the Dirty Dozen and the Clean Fifteen list.
https://www.ewg.org/foodnews/dirty-dozen.php
https://www.ewg.org/foodnews/clean-fifteen.php
These list are published to help shoppers make the best possible choices when shopping for their food. Pesticides have been linked to cancers and reproductive damage. It's interesting to note that many of these pesticides have already been banned in the European Union which always seems to be more than a few steps ahead of us when securing a safe and healthy food supply. As I always say, eating produce is one of the most important things you can do to improve your health, so make sure to get at least 5 servings a day, and more is even better, but if you can choose organic, use your dirty dozen list to help you make informed choices about which produce is best to buy organic and the clean fifteen to inform you on which can be bought conventional. Buying organic is not only about the pesticide residues, but also the health of the field workers that grow and pick our produce. Many of them are exposed to unhealthy levels of chemicals that can cause them harm. It's also about making sure we protect the natural environment including the wildlife, the soil, and our water supply that gets toxic runoff from fields laden with chemicals.
Many national discount chains such as Aldi and Walmart now have a good supply of organic produce so it's getting more affordable to choose organic. Please check out the list so you can make good decisions about the produce you purchase. Your body will thank you, the field workers will thank you and the environment will thank you!

Dirty Dozen™ Fruits and Vegetables with the Most Pesticides Check out EWG's Dirty Dozen list to help decide when you should splurge for organic produce – part of our annual Shopper’s Guide to Pesticides in Produce™

Greetings from Prairie Health Companion!
We all have our favorite family dishes; ones that evoke warm feelings about times we enjoyed the dish from the past. In our family, many of those dishes are from our Italian heritage. My dad was 100% Italian so many of the dishes we grew up with fill that space for me such as eggplant or chicken Parmesan. But, as a health coach, I'm always thinking about how I could modify the dishes to make them healthier. I do buy into the notion that the occasional splurge is not a big deal, but if you wish to have these dishes more frequently, some modifications might be a good idea.
I have adapted my chicken Parmesan recipe to be a bit healthier meaning less fat and fewer calories by baking it with a brushing of olive oil (2 Tbsp.) instead of frying it in 1 cup of olive oil. It's also much less messy to skip the pan frying. The chicken recipe starts with boneless chicken breasts that you brush with olive oil that has been infused with minced garlic. The oil is brushed on the chicken then dredged in a whole-wheat bread crumb mixture that has the Parmesan cheese and Italian spices mixed in. The chicken is baked until it is nice and crisp. Then I spoon a little bit of tomato sauce over the top and and sprinkle with just a tablespoon of grated mozzarella which is a big reduction from the original which sprinkles 2 cups over the top. Then, the pan is returned to the oven to melt the cheese. The final touch is a garnish of some fresh basil.
The eggplant Parmesan recipe, which comes from the Eating Well magazine, is much the same except for using eggplant, and baking the eggplant on hot sheet pans to create a very crispy piece of eggplant. Then layering it as usual to create the traditional dish. Again, you cut down on the oil by avoiding the pan frying, and cut down on the cheese used on top of the dish. The result is delicious!!
Many of the recipes on my website have been modified to make them healthier while preserving the essence of the dish that we love, and evokes those good memories that these kinds of dishes do.
https://prairiehealthcompanion.com/apps/recipe/details/id/Baked-Chicken-Parmesan-1
https://prairiehealthcompanion.com/apps/recipe/details/id/Bakes-Eggplant-Parmesan
I hope you enjoy these modified traditional Italian dishes, and I hope that you enjoy good health. Contact me if you wish to improve the health part:)

prairiehealthcompanion.com You can either use a pastry brush or dip the chicken in the garlic infused oil. Using a pastry brush, you will use less oil. The result will still be good!

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Healthy Living from Health Coach Mary at Prairie Health Companion! The Amazing Privilege of Aging Prairie Health Companion Newsletter   April 2024 Greetings from Prairie Health Companion! There is so much in the news and media these days about aging, and it feels rat

Greetings from Prairie Health Companion!
Without a doubt, a diet loaded with ultra-processed food puts you at greater risk for chronic diseases such as type 2 diabetes, obesity, high blood pressure and heart disease. Chronic diseases such as these put you at greater risk for other diseases such as cancer, kidney failure, and dementia- not a pretty picture. So why are our diets loaded with it? Most people are not aware of the risk they take when they eat these foods. After all, they are approved by the FDA, not very comforting to know. If our own government allows these foods in the food supply, why would you think they are harmful?
So what are ultra-processed foods? They are foods that have been highly processed and bear little resemblance to the natural foods they once were. They have lost their fiber and inherent nutrition, and had lots of sugars, refined starches, salt, flavorings and chemicals added to preserve shelf life or to improve their taste or appearance. Some examples are snack chips, proteins bars (this surprises people), breakfast cereals, commercial baked goods, instant soups and meals. So how do you avoid these foods? Avoid the words flavored or instant for starters. That's certainly a red flag for how they've been altered. Avoid chemical and longs lists of additives such as hydrolyzed protein, sulphites or nitrates, potassium benzoate or glycosidides.. Mmmmm..... nothing like a chemical cuisine.
Here's the good news; whole foods do not need labels because they didn't have these chemicals added to them. Look for organic when possible and if not possible, just be sure to rinse your produce thoroughly.
Minimally processed foods can be a convenient alternative and just as nutritious such as frozen fruits or veggies and can actually cost less. There is less worry about spoilage as well.
A wise person once said: "Eat foods made of plants but not made in a plant"
Bon appetit everyone!

Greetings from Prairie Health Companion!
Spring has officially arrived(although it might not feel like it where you are) and this is when we can start to think about lightening up our meals; more veggies, whole grains, legumes, tofu, shrimp, chicken and fish. If you are trying to drop a few pounds and improve you're overall health, this eating pattern will help. The featured recipe(tofu quinoa stir fry) has many of these components: veggies, quinoa, and tofu all keep the calorie density low and nutrition density high. It's delicious and filling. You can make the quinoa ahead of time to make meal prep easy. Remember to rinse the grain thoroughly to decrease the saponin (this is a natural coating put on the quinoa by mother nature to protect it from fungus or pests, no chemical fungicides or pesticides needed).
Stir frys are a one pot meal that tend to have just the right proportion of veggies to protein. Some stir frys are served on a bed of rice; this one doesn't need rice- it's all made in the wok together( whole grains, veggies and protein).
https://prairiehealthcompanion.com/apps/recipe/details/id/Tofu-Quinoa-Fried-Rice
Look for more healthy recipes on my recipe archive.
https://prairiehealthcompanion.com/apps/recipe/

Greetings from Prairie Health Companion!
Calorie density is the amount of calories in a given amount of food. For example, one cup of cauliflower has 27 calories, where one cup of rice has about 200 calories. So if you switched to cauliflower rice from regular rice, you would save nearly 150 calories. Even going to low-fat dairy from full-fat dairy saves you a lot of calories.
Substituting or crowding out higher density foods with lower density foods is a great strategy to shed some pounds because the calories savings add up, and before long, you've lost a pound. Although this strategy may take time, it also feels less punitive than elimination strategies or calorie deprivation strategies because you are filling up on foods with lots of fiber, vitamins, minerals and anti-oxidants; foods that are good for your health and well being. In general, you can eat a lot of low calorie density foods and lose weight because they are filling and self-limiting (hard to over eat). How many times have you eaten too many apples, carrots or pea pods?
I am featuring a couple of my favorite examples of low calorie density dishes from my websites. Eating the low calorie density way can be a way to manage weight for a lifetime. Sign up for a complimentary consultation if you want to learn more about this eating pattern.
https://prairiehealthcompanion.com/pages/contact
https://prairiehealthcompanion.com/apps/recipe/details/id/Ginger-Shrimp-and-
Veggies
https://prairiehealthcompanion.com/apps/recipe/details/id/One-Pot-Lentil-Vegetable-Soup-with-Parmesan

Contact Please fill in your contact information below to sign up for a free health consultation or just leave me a message. I will get back to you shortly. 

Greetings from Prairie Health Companion!
With spring right around the corner, some folks maybe thinking about ways to shed any winter weight they may have gained. Instead of drastic diets, which in most cases do not have long term efficacy, start by thinking about just eating slightly less of what you normally eat. After all, many of us gained weight by eating just slightly more. Research shows that people don't notice when they eat 100-200 calories more or less in their daily diet, which can work for or against you. This small margin can work to your advantage as along as you are willing to take your time. The key is to find 100-200 calories in your diet that you can easily part with. This could be a snack that you have added, bread that you have added to your meals, cream in your coffee, or just a larger portion in your meals. With this approach, you may not totally eliminate those things if they bring you joy, but reduce them to create the 100-200 calorie deficit.
Experiment with different ways you could make this happen such as using a smaller plate or bowl, by substituting a lower fat cream or milk in your coffee, having a smaller or less frequent treat, or having half of something such as the bread. You may come up with some great ideas for this experiment that will help you build confidence!
When you make small changes in your daily habits, you can see big results without the feeling of being deprived of some of the foods that bring you joy!
If you are looking for someone to support you in habit changes that could bring lots of joy into your life, consider a complimentary health coach consultation by Zoom or by phone.

Contact Please fill in your contact information below to sign up for a free health consultation or just leave me a message. I will get back to you shortly. 

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Healthy Living from Health Coach Mary at Prairie Health Companion! Mental Toughness- The Secret Sauce to Success! Prairie Health Companion Newsletter   March 2024 Greetings from Prairie Health Companion! The winter of 2024 in Minnesota has been unlike any other. The

Greetings from Prairie Health Companion!
Contrary to what you read in the news and social media, most Americans already consume more than the recommend amount of daily dietary protein (.36 grams per pound per day). According to the researchers at the Tuft's University School of Nutrition, there may be some groups of people who may benefit from more such as some older folks or certain types of athletes, but most people in the general public would get the best results for building or maintaining muscle mass by doing resistance training of the major muscle groups 2-3 times/week coupled with adequate (but not excessive) protein intake from healthy protein sources. The two together have a synergistic effect on building muscle. Protein alone does not do much to build muscle.
Many folks who are trying to add excess amounts of protein into their diet do it by adding more high fat dairy products, meat products (including processed meats), or by adding in ultra-processed protein powders and protein bars none of which is good for your long-term health. The researchers recommend protein sources that are backed by science for good health outcomes such as fish, low-fat yogurt, beans, lentils, nuts, seeds, and poultry, and some lean meats. To read more about this research, visit the Tuft's University website.

Muscle Building, Sports Performance, and Diet - Tufts Health & Nutrition Letter If you want to build muscle, excel at a sport, or simply get the most out of regular physical activity, experts say some popular dietary advice is wrong. Let’s take a look at three common myths:

Greetings from Prairie Health Companion!
A heart healthy eating pattern is one in which includes regular consumption of fruits, veggies, whole grains, legumes, fish, nuts and seeds, while reducing saturated fats, sodium, and added sugars. Most nutritionist describe this as a Mediterranean eating pattern. This eating pattern has consistently been rated the top"diet" for Americans for several years in a row. The science supports this way of eating to help prevent heart disease.
My recipe today is a nice example of this type of eating. The Heart Italian Lentil Stew is loaded with veggies, whole grains, legumes, and healthy fats, while limiting sodium. I like to have a piece of fruit for dessert to round it out. The other thing about this recipe is that it is quite affordable as it does not contain more expensive proteins such as meat, chicken or fish. It makes a large batch so you can eat once and have plenty of good leftovers to reheat for another meal. You'll find more recipe like this on my website under the Vegetarian heading. Bon Apetit!

prairiehealthcompanion.com I call this“peasant food”- full of veggies, legumes, and whole grains. It’s delicious, very healthy, filling and inexpensive to prepare! Make it Monday and eat it for several days for lunch or dinner.

Greetings from Prairie Health Companion!
February is the month that the American Heart Association focuses the nation on preventing heart disease. There are many lifestyle habits to consider, but today I want to focus on controlling blood pressure. High blood pressure is a serious risk factor for heart disease (untreated high blood pressure is also the #1 cause of stroke). According to the Center for Disease Control, "high blood pressure damages the lining of the arteries making them more susceptible to plaque build up, which narrows the arteries leading to the heart and the brain". Furthermore, persistent high pressure in the arteries, puts additional strain on the heart and other organs leading to damage and inability to function optimally.
That being said, it is crucial that your blood pressure is managed so that it stays in the healthy range of 120/80. I cannot stress enough, that while lifestyle plays a huge part in managing your blood pressure, you must be followed by a health provider if your blood pressure is high as medical intervention may be needed. Even if you are on blood pressure medications, healthy lifestyle still plays a huge part of keeping it under control.
Exercise is one of the best ways you can manage your blood pressure. Aerobic exercise helps by making the heart stronger. This makes it pump with less effort and resulting in decrease force on the arterial wall.
Resistance exercise is also very effective. Isometric exercise in particular, can be very effective. Researchers from the British Journal of Sports Medicine have found that isometric exercises, where you are holding tension in a position (such as a wall sit) for a extended period of time, then releasing, are most effective to control both the systolic (top number) and diastolic (bottom number). The researchers noted that when you release the tension in the muscle after a period of holding tension, it causes the blood vessels to relax creating less resistance to blood flow which reduces the blood pressure.
If you are dealing with high blood pressure, find a certified athletic trainer or physical therapist that can help design a safe exercise program for you, including one that includes isometric exercises.