Month: August 2017

person squeezing lime

Tips for Cooking Catfish and a Tomatillo Twist

If you know how to cook catfish, it may be one of your favorite dishes to have on a regular basis. In fact, catfish is one of the most popular types of fish in the United States. Although its taste and low price make it a popular option, some may not think of catfish as being especially healthy. Why Catfish is Healthy You’ve probably heard of the heart-healthy omega-3 fatty acids. This type of fat is known as the “good fat” for reducing inflammation and blood pressure. Catfish contains omega-3 fats, but they’re high in omega-6 fatty acids as well. Like omega-3s, these are unsaturated fats and help to lower your cholesterol. Omega-6 fats also play a role in blood clotting, an important part of the healing process during an injury. Other nutrients found in catfish are complete proteins, which your body needs to build lean muscle mass. One three-ounce serving of catfish contains 15.7 grams of protein. Catfish also contains vitamin B-12, which helps to regulate your metabolism and energy throughout the day. Another …

woman blowing her nose

How to Deal With Allergy Symptoms in Tennessee

If you’re suffering from a stuffy nose, constant sneezing and watery eyes that have lasted way longer than a typical cold, it could be allergies — even if you’ve never had them before. According to the American College of Allergy, Asthma & Immunology (ACAAI), you can still experience allergy symptoms for the first time as an adult. Here’s what you need to know. Immune System Reactions Allergic reactions begin in your immune system, somewhat by accident. That means your body mistakenly tries to attack harmless substances you breathe, eat, drink or touch, such as pollen. This reaction causes your body to release chemicals (called histamines) to fight the substance. Histamines are responsible for causing allergy symptoms like a runny, itchy or stuffy nose, watery eyes, ticklish throat or dry cough, sneezing, and even adult-onset asthma. Once your immune system has responded this way to a substance, your body will be on high alert for it, as it’s now considered an allergen. Interestingly, children can outgrow many allergies as their immune systems become less sensitive. Triggers Allergic …

berries on wooden table

How to Keep Produce Fresh: From Bananas to Blueberries and Beyond

Between farmers markets and grocery stores, there are plenty of fresh fruits and veggies to help you eat healthy the rest of summer. Here are some tips on how to keep produce fresh longer. Bananas Keep your bananas on your counter, preferably out of direct sunlight. Wrap the stem of your bunch in plastic wrap. As you eat them, re-wrap the remaining stem. This will help keep your bananas fresh longer by containing the gas produced naturally while they ripen from spreading to other parts of the fruit. If you wind up buying too many, peel any extras, cut them up into small slices and freeze them. They’re a great addition to smoothies. Lettuce Wash your lettuce really well and then dry the leaves. Make sure it’s completely dry before storing it. Put your lettuce in a resealable plastic bag. Squeeze as much air out of the bag as possible (almost as though you are vacuum sealing it) and put it in your produce drawer. Apples Apples stored on your counter can last for a …

coconut with coconut water

10 Benefits of Coconut Water

What looks like water but tastes mildly sweet? What seems like a treat but is packed with nutrients? Answer: Coconut water. If you’ve never tried it before, you can make this drink from whole coconuts or find it pre-packaged at the grocery store. Keep reading to discover 10 of the top benefits of drinking coconut water. Hydration When you want something with more flavor than water that quenches your thirst and boosts hydration, coconut water is a good choice. It’s healthier and more hydrating than sugar-laden sports drinks and sodas. Potassium Coconut water is a great source of potassium; one cup provides 600 milligrams (mg), according to the United States Department of Agriculture . The recommended daily value of potassium is 3,500 mg, per the Food and Drug Administration (or FDA), and can help to lower blood pressure. It also assists with fluid regulation and muscle contraction. 1 cup = 60 mg of 3,500 recommended daily (approximately 2%) Calcium Calcium is essential for healthy bones and teeth and helps muscles function properly. One cup of coconut water …

Adults doing squats in the gym

How to Prevent and Treat Skin Chafing

So you started a new exercise program. Way to go! You’re making serious efforts to improve your physical and mental health, even your quality of life — and you should be proud of yourself. However, you might be experiencing a few negative side effects of the new routine, making it harder to feel proud and easier to feel, well, annoyed. Sore muscles you might expect, but if your skin starts chafing? That may be an irritation you weren’t ready for, and certainly one you don’t want to deal with. Luckily, there are ways to prevent and treat skin chafing. What is Chafing, Exactly? Chafing develops when areas of skin rub together repetitively in a warm, moist environment, producing an uncomfortable or painful irritation. Whether you’ve been attending Zumba classes regularly, going for runs outdoors or hitting the elliptical a few times a week, if you notice red patches of skin that are tender or painful, you might have skin chafing. The repetitive motion that accompanies physical exercise, coupled with increased body temperature or warm weather …

cornbread in cast iron

Tennessee Cornbread Recipe: A Healthier Spin on a Southern Staple

Cornbread is a southern favorite and also the state bread of Tennessee. While it’s not unusual for a cornbread recipe to taste more like cake than bread, it doesn’t have to be high in calories, sugar or fat. Try lightening up your next baking adventure with this healthier take on a southern classic — we think you and your guests will approve. The Southern Cornbread Tradition “Cornbread is the heart, soul and community bread for breaking in the South,” notes Kristina McLean, author of the Tennessee Locavore blog. “We’re as passionate about it as we are about religion and football.” While McLean goes on to say that family cornbread recipes are often guarded like heirlooms, she does enjoy experimenting. A New Cornbread McLean has lightened up her cornbread recipe with some tangy buttermilk, vegetable oil and stone ground yellow cornmeal (augmented by white flour to give it a fluffier texture). Buttermilk is a great source of calcium, protein and riboflavin — which is used to activate enzymes in your cells, helping to drive energy production. …

girl meditating in white

4 Free Meditation Apps to Help You Relax

Could your phone be the key to calm? Some people believe you need to get far away from the beeping and buzzing to reap the benefits of meditation, but with the help of free meditation apps, I think technology can be helpful in your quest for a little rest and relaxation. Meditation apps make it possible to slow down and check in with yourself anytime, anywhere. They’re easy to use, even if you’re a beginner. Here are four popular picks I’ve tried, that I think are worth trying. Stop, Breathe & Think If you’re new to meditation, this might be the app for you. Stop, Breath & Think teaches you about how stress impacts your body and mind, what mindfulness meditation is and how it can help you feel better. Once you’ve got the basics down, you can choose from 30 short meditations. Mark each one as you try it to track your progress and stay motivated. Stop, Breathe & Think is available for iPhone® and Android® at stopbreathethink.com. Aura Aura’s offerings are short, sweet …

fans celebrating

Family Activities in Tennessee to Enjoy After School Starts

The kids may be heading back to school soon, but that doesn’t mean the fun has to stop. There are many opportunities to spend time together well after summer ends and the first school bell rings. Here are some ideas for late summer family activities in Tennessee. Outdoor Adventures Tennessee is full of places to get outside and enjoy nature as a family. Pack a picnic and head to one of a dozen state parks, where you’ll find plenty of inspiration to go hiking, fishing, canoeing, horseback riding and even swimming. Interpretive centers and outdoor educational opportunities — like Bays Mountain Park in Kingsport, the American Museum of Science and Energy in Oak Ridge or Discovery Park of America in Union City — also offer families the chance to spend an afternoon learning about the science of local nature. Historic Day Trips It’s fairly easy to get across the state, so consider taking a weekend trip to learn about Tennessee’s rich history — after the kids finish their homework, of course. In East Tennessee alone, you’ll …

elderly man sweating in garden

Heat Illness: Protect Yourself from Heat Exhaustion, Heat Stroke

During summer, Tennessee gets hotter than Prince’s hot chicken. So it’s important to understand heat-related illnesses like heat exhaustion and heat stroke. Both conditions can occur after too much time in high heat and humidity, yet the symptoms of these two conditions are quite different. What Is Heat Exhaustion? According to the Mayo Clinic, heat exhaustion can occur when you’ve been exposed to high temperatures, humidity and/or overexertion. Ultimately, this heat illness occurs when your body can’t cool itself through sweating. Symptoms include a rapid pulse, profuse sweating, dark-colored urine, nausea/vomiting, muscle cramps, headache and clammy skin. It’s important to seek medical treatment if you think you have heat exhaustion, as it could lead to heat stroke. What Is a Heat Stroke? Heat stroke occurs after you’ve been in the sun so long that your body’s temperature stays at 104 degrees Fahrenheit or higher. The risk of heat stroke is higher for those who work outdoors and those with mental illness, as well as overweight and obese individuals, the elderly and children (especially infants), those …