Infused Water

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Infused Water

With the warmer months approaching, infused water is a great way to spice up the flavor of your water. Even kids think this is fun and cool! Many ready-to-drink “flavored” waters include a variety of the following: preservatives, artificial sweeteners, added vitamins/minerals, artificial coloring (Red 40, Blue1), sodium, sucralose, sucrose, high fructose corn syrup, dextrose and refined sugar. Why consume all of these “extras” when all our body needs is water!

Infused water allows you to flavor your water naturally, and you reap the benefits of the fruits, vegetables and herbs added: antioxidants, vitamins/minerals, potassium, phytochemicals and natural flavor burst. Coconut water is also another great beverage to hydrate with because it contains natural electrolytes and healthy carbohydrates with no added ingredients or sugars.

How To:
Wash, then thinly slice fruits and vegetables leaving the skin and peel on. For herbs, use the leaves whole or slightly torn. Add flavor combinations together in a pitcher or individual container. Amount is up to you depending on intensity desired. Let infuse for at least 1-2 hours or overnight.

Ingredient Options:
Fruit: citrus, berries, tropical fruit, melons, apples, grapes, peaches
Vegetable: cucumber, carrots, celery, peppers
Herb: mint, cilantro, stevia leaf, lavender
Spice: cinnamon, ginger, turmeric,
black pepper
Water: filtered, sparkling plain water,
coconut water

Flavor Combinations:
Cherries + Lime + Mint
Lemon + Ginger
Blood Orange + Basil + Ginger
Cucumber + Lime + Mint
Watermelon + Mint
Lemon + Hot Pepper + Pear + Cilantro
Lime + Cilantro + Cucumber
Strawberries + Mint + Coconut Water
Apple + Cinnamon Stick

Bridging the Gap Between Food and Pharmacy

Bridging the Gap Between Food and Pharmacy

Martin’s Pharmacies are committed to providing healthcare which includes traditional, complementary and alternative treatment and prevention options. While our medical system is largely a system of disease and symptom management, it is important we navigate towards a system which is based on health promotion, treatment and disease prevention.

It’s important to recognize that one’s diet and choices of food are cornerstones to living a healthy life. Nutrition is critical. Our bodies flourish on vitamins, minerals, enzymes, amino acids and antioxidants. Many people do not realize that the medications they take can actually lead to nutritional depletions. For this reason, the pharmacy counter is actually one of your best resources if you wish to stay nutritionally relevant, and to find out what medications are draining what nutrients.

There are many complementary alternatives that can work with, or in lieu of, medication therapy. It’s important, though, to understand how natural and conventional medicine can work together. Martin’s Pharmacies have incorporated a line of nutritional supplements backed by science and outcome-based results. These supplements are hypoallergenic, and free of the “toxic tagalongs” that often find their way into many other nutritional supplements.

The World is your Health Club

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The World is your Health Club

Don’t have the time to get to the gym, and think that doing a little 15 minute walk around your neighborhood or workplace isn’t worth it? Think again. A little creativity can offer you exercise benefits in any amount of time. Plus, the weather’s warming up, and that means the gym that’s everywhere and gives you constant free membership has just gotten better. So go for a walk, and look for these urban props to boost your stroll:

Park Benches or High Curbs.

Do step-ups on benches, or on anything that feels a comfortable, but challenging, height. You can also put your hands on a bench and keep feet on the ground for some core work by holding a plank position for as long as you can. Put one foot on a high curb, and do a staggered-height “march” in place until you feel your legs working hard, then change feet.

Playground Equipment.

Crossing the monkey bars is no joke once you’re a grown-up, and for most of us it’s too much to start with, but if you’ve been exercising and don’t have any shoulder issues, feel free. For an easier option that still works the back, go behind or underneath a slide, grabbing the edges of it with each hand, then lean back pulling yourself back and forth in a rowing motion.

Random Catalysts.

A random catalyst can be anything you decide ahead of time will boost your workout. For example, every time you see a stop sign you might double your pace for one minute. Pass a flower pot, and jog for thirty seconds. Fire hydrants could mean ten squats, red lights, ten jumping jacks.

Irresistible Herbs

Irresistible Herbs

Enhance the flavor of any dish, from breakfast to dessert, with just a sprinkling of herbs. Each herb adds a unique taste, with color and texture providing an unexpected bonus.

Storing.

The life of fresh herbs will be prolonged by placing the stems in a glass with an inch or two of water. Cover the leaves with a plastic bag and they’ll keep for up to one week.

Dried herbs

should be kept in containers with tight-fitting lids in a cool, dark place. Ideally, they should be used within six months of purchase. After that, they can still be used, but adjust the amount in your recipe, as they become less potent.

Prepping/chopping.

Always rinse herbs in cool water to remove any dirt and dry in paper towels. Remove leaves from the stems before chopping herbs like basil, marjoram, mint, rosemary, sage, tarragon and thyme. To easily strip leaves from the stems of herbs like rosemary or thyme, hold one end of a sprig between your thumb and forefinger of one hand and slowly but firmly pull in the opposite direction from which the leaves grow with your thumb and forefinger of the other hand. The stems can be reserved to flavor sauces, soups and stews. The stems can then be removed before serving.

A sharp knife

is essential for chopping fresh herbs. A dull knife will bruise the tender herbs and leave most of their flavor-packed oils on the cutting board. Fresh herbs only require a rough chop for maintaining optimum flavor.

To chop small-leaf herbs,

gather the leaves into a pile and hold in place. Cut across herbs with a large knife to coarsely chop. For large-leaf herbs like basil and mint, stack the leaves and roll them from tip to stem, then cut across to form long slices, also known as chiffonade. Gather slices and cut crosswise to chop.

Cooking.

When substituting fresh herbs with dried herbs, the fresh to dried ratio is 3:1. For example, if a recipe calls for 1 tablespoon (3 teaspoons) fresh herbs, you would substitute with 1 teaspoon dried herbs. Just remember, if you’re using dried herbs, they need to be added earlier in the cooking process, as the flavor takes longer to incorporate. Fresh herbs can be stirred in at the last minute.
 
dill – Feathery green leaves, known as fronds, with a pungent and aromatic flavor. A small amount brightens salads, eggs, soups and sauces, and is often used in pickling. It’s also considered an ancient digestive aid.

basil – With fresh clove-like flavor, the Greeks referred to this versatile herb as the “Herb of Kings.” From pasta sauces to seafood and vegetables, and an essential in Mediterranean dishes like pesto, this herb enhances taste without overwhelming.

mint – Cool and refreshing, with over 30 varieties available, this sweet herb enlivens lamb, fruit dishes, baked goods and desserts. Its invigorating flavor can also be experienced in drinks such as the classic mint julep or recently popular mojito. The leaves also make an attractive garnish.

thyme – A member of the mint family, this herb has a slight lemon aroma. It’s a staple herb of French cuisine, and is often used to flavor meats, vegetables, poultry, fish, sauces, stews and stuffing.

chives – Slender, hollow stems with a delicate yet mild onion flavor, also known as an appetite enhancer. To easily chop chives, snip them with scissors. Use them to perk up soups, salads, egg dishes, sauces, dips, potatoes and cottage cheese.

cilantro – Parsley-like leaves of the coriander plant with a lively, distinctive flavor that meshes well with spicy dishes. This herb is widely used in Asian, Caribbean and Latin American cuisines.

rosemary – Sweet and highly aromatic with hints of lemon and pine, this herb was originally used to treat ailments of the nervous system. The flavor complements meats, especially lamb, poultry, vegetables and even fruit salads.

flat-leaf parsley – A mild herb with a slight peppery essence. While curly parsley is often used to garnish plates, flat-leaf Italian parsley, with a more pronounced flavor, is the variety of choice for most cooks. This all-around herb plays well with beef, pork, vegetables, rice and pasta dishes, cheese sauces, soups, herb butters and stuffing.

Fun & Healthy Food Ideas for Kids

Fun & Healthy Food Ideas for Kids

bugs on a log

Who’s afraid of a little bug? This is a delicious (and easy) treat the kids will love. Simply wash and thoroughly dry a celery stick. Spread or pipe peanut butter or a peanut butter alternative into the natural curve of the stalk. Top with raisins, coconut, nuts, cereal or dried cherries.

fruit kabobs

Kids love to help out in the kitchen. Buy some wooden skewers or craft sticks and some of their favorite fruit. After cutting up the fruit, sit the kids down and let them make their own kabob creations. A side of flavored yogurt will add some special zing!

smoothies + veggie juice

Fruit smoothies are all the rage for children and adults alike. Try making one with your favorite fruit and either milk or yogurt. Don’t turn your nose up at vegetable juice… add some apples to carrot juice and you’ll never look back. Yum!

food as art

Let your children discover their taste buds along with their artistic talent. A great culinary masterpiece can begin with bagels and low-fat cream cheese. Set out some healthy toppings, like dried or fresh-cut fruit and veggies, and encourage their creativity.

mama mia

Every kid loves pizza. Try making a nutritious version at home using whole wheat pizza dough and low-fat cheese. Allow the kids to select the fruits and veggies to use as toppings. Let the kids help you put it together for all to enjoy. There’s no limit to the combinations!

It’s a Wrap

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It’s a Wrap

Having trouble trying to think of what to make for tomorrow’s lunch? Well, look no further. Wrap sandwiches are a fun alternative to the classic sandwich, especially for younger children.

Over the last few years, wraps have turned up in every food venue with virtually every combination inside. There are so many wrap flavors to choose from now – it makes eating lunch more exciting. Why not come up with your own signature combination with the kids? You just may have yourself a winner!

Here are a few healthy suggestions:

  • tomato, cucumber & hummus on a zesty garlic herb wrap
  • cream cheese, shredded carrots, apple & raisins on a multi-grain wrap
  • smoked turkey, grape tomatoes, Swiss cheese, basil & low-fat mayo on a garden spinach herb wrap
  • peanut butter, sliced bananas & honey on a multi-grain wrap
  • turkey, avocado, turkey bacon,tomato & light ranch dressing on a spinach wrap
  • chicken breast, Cheddar cheese & BBQ sauce on an original wrap