Welcome to Your Healthy Kitchen!

Your Healthy Kitchen is a series of brief, entertaining videos to help you learn how to prepare delicious, healthy, affordable dishes. Rita Carey Rubin, a Registered Dietician and Certified Diabetes Educator at YRMC, puts her chef training to work to demonstrate the best ways to choose, prepare and serve nourishing, flavorful meals.

Focusing on fruits, vegetables, whole grains, nuts and beans, Rita will take you step by step through the process, while sharing valuable tips along the way. Find the recipes here along with shopping tips, cost per meal and interesting nutrition information about the ingredients.

Rita will also take you into our community, to farmer’s markets, grocery stores, gardens, kitchens and farms to meet local folks who are growing and preparing fresh, healthy food. They’ll share their knowledge and experience on where to shop, how to choose the best produce and how to grow your own fruits and vegetables.

Please check out the blog here, We encourage you to check back often, as we will be adding new episodes regularly.

Thanks for joining us in Your Healthy Kitchen!

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Your Healthy Kitchen

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Living Well to Ease Chronic Pain

Living Well to Ease Chronic Pain

According to the Centers for Disease Control and Prevention, chronic pain is one of the most common reasons why adults seek medical care. Statistics estimate that around 20 percent of Americans suffer from chronic pain and another 8 percent have pain that significantly limits their lives. If you suffer from chronic pain, you are not alone. In our latest Dignity Health Yavapai Regional Medical Center (YRMC) Your Healthy Kitchen video, we explore the connections between inflammation, lifestyle, diet and chronic pain. We also prepare a delicious cool-weather salad that’s packed with inflammation-fighting leafy vegetables, fresh herbs and warm spices. Check it out! Winter Greens with Citrus-Cumin Vinaigrette Under healthy conditions, your immune system kicks up inflammation to protect you from injury and disease. However, if your immune system doesn’t turn off the inflammatory response in a timely fashion, chronic inflammation and pain may result. Stress, depression, excessive alcohol, poor diet, lack of regular exercise and poor sleep can trigger chronic inflammation. While it can be overwhelming to consider making multiple adjustments in self care, finding ways to improve just one area can lead to changes in other areas as well. For example, eating well might improve mood and sleep, which can in turn increase the likelihood of getting regular movement and exercise, which may also improve mood, reduce stress and lead to a good night’s sleep. In a snowball-like effect, all of these changes can eventually lower inflammation and reduce chronic pain. Plant-based foods that are packed with antioxidants are also important tools for reducing inflammation. Dark green, red, purple, red and orange vegetables and fruits; whole grains; nuts and seeds can all be part of a diet that reduces chronic pain. However, some people find relief if they eliminate some foods, such as grains, or at least gluten containing grains (wheat, barley and rye), from their diet. Consider working with a registered dietitian nutritionist to fine tune your anti-inflammatory diet in a way that provides you with adequate nutrition and satisfaction. Other dietary tips and tricks for reducing inflammation and chronic pain include: Reduce added sugars in your diet as much as possible Cook with healthy fats, including extra-virgin olive oil, avocado oil, and coconut oil Avoid highly processed oils, including safflower, sunflower, corn and vegetable oils Don’t overeat meat Enjoy foods that contain healthy omega-3 fatty acids, including fatty fish, walnuts, and flax Flavor your meals with plenty of fresh herbs and spices A final tip—eat your meals in a slow and relaxed manner, without distraction. This improves digestion and the absorption of those important anti-inflammatory chemicals. It also reduces stress, which in turn lowers inflammation. Eating in a relaxed manner might also help you to be satisfied with smaller portions at meals. If needed, this can help with weight loss, which in turn can reduce chronic inflammation and pain. Managing and treating chronic pain requires a multi-faceted approach. That’s why YRMC offers an excellent, holistic Chronic Pain Self-Care Program through Physical Rehabilitation Services. Physical Therapist Cheryl Van Demark, PT, C-IAYT, created the program and teaches valuable skills and strategies to help individuals with chronic pain to live and feel better. You’ll need a referral from your health care provider to the Physical Therapy department to join the program and can learn more by calling Cheryl at 928-771-4747. For more simply delicious, inflammation-fighting recipes and video tutorials, be sure to check out our collection. Remember to follow me on Facebook too, where I post photos and videos of the meals I make at home, product recommendations, and links to my favorite food and gardening destinations on the web.

Foods that Fight Cardiovascular Disease

Foods that Fight Cardiovascular Disease

Reducing your intake of foods that are high in sodium, harmful fats, and added sugars can significantly lower your risk of cardiovascular disease. However, what you add to your diet is just as important as what you remove. Meals filled with wholesome vegetables, fruits, beans, nuts, fresh herbs, spices, and whole grains can improve blood pressure while also lowering cholesterol, blood sugar, and inflammation – all of which are risk factors for cardiovascular and other chronic diseases. In this segment of Dignity Health YRMC’s Your Healthy Kitchen, we dive into learning about how these foods protect us while preparing a delicious meal that’s packed with color, flavor, and heart-healthy nutrients.   Quinoa or Barley w Walnuts & Squash Research consistently shows that meals that are filled with colorful plants provide the nutrients your body needs to fight and heal from cardiovascular disease. There are thousands of nutrients in plants that have the potential to lower cholesterol, reduce inflammation, moderate blood sugar, maintain healthy blood pressure and protect blood vessels from disease.  Just a few of these important nutrients include: Fiber Potassium, Magnesium, Calcium Folate, Vitamin C, Vitamin E Omega-3 fatty acids Phytochemicals Soluble fiber plays an important role in lowering cholesterol, and some of the best sources are: Oats Barley Quinoa Green peas and beans Pears, apples, strawberries, oranges and avocados Winter squashes and sweet potatoes Chia and flax seeds Brussels sprouts and broccoli Fiber also feeds the microbiome, the collection of bacteria that live in your digestive tract.  Scientists are learning more about the role the microbiome plays in health and disease, but they already know that plentiful and diverse gut bacteria are linked with lower body inflammation and reduced risk of chronic disease. Decades ago, the Dietary Approaches to Stop Hypertension (DASH) study, demonstrated how foods that are low in sodium but rich in potassium, magnesium and calcium could significantly lower blood pressure. This study continued for many years, and consistently proved that food-based sources of these nutrients, not supplements, are key. Folate, Vitamins E and C, omega 3 fatty acids, and phytochemicals all have anti-oxidant and anti-inflammatory effects.  While protecting the inner lining of blood vessels from damage, these nutrients also prevent blood cholesterol from being dangerous and disease-promoting. It is likely that these nutrients work together to prevent and treat cardiovascular disease, so be sure to enjoy meals that contain a good variety of flavorful plants. All of our videos and recipes are designed to help! You’ll find our extensive collection at yrmcheathconnect.org. Be sure to follow me on Facebook too, at YRMC’s Your Healthy Kitchen, where I post photos and videos of the plant-forward meals I make at home, plus links to my favorite food and gardening destinations on the web.

Boosting Memory With Diet and Lifestyle

Boosting Memory With Diet and Lifestyle

Not surprisingly, foods that contribute to good health and the prevention of diabetes, cancer and heart disease can also help keep your mind sharp and memories intact. Join me in our latest Dignity Health YRMC Your Healthy Kitchen to learn more about delicious ways to eat well and reduce your risk of dementia. Be sure to try the recipe for tender poached salmon with wild rice and greens—it’s simple, tasty and can be changed up with a variety of greens, grains, spices and herbs. Olive Oil Poached Salmon with Greens While the science is relatively new, we know that the brain and nervous system need a balance of foods and nutrients to function well. These include: Protein Healthy fats High-fiber carbohydrates Protein is important for building neurotransmitters – essential chemicals that relay messengers throughout the brain and body – as well as maintaining the health and integrity of brain and nerve cells. Research shows that too much or too little protein might increase the risk of Alzheimer’s disease. While no one can say what is exactly the right amount of protein for individuals, studies suggest diet patterns that feature two to three servings of fish, one to two servings of poultry and three or fewer servings of meat each week are linked to lower risk. It is interesting to note that a serving size of three to four ounces represents much less animal protein than is in the typical American diet. Other daily sources of protein that have neuroprotective effects include beans, lentils, nuts and seeds. Brain cells rely on a supply of healthy fats for proper communication, especially an omega 3 fatty acid called DHA (docosahexaenoic acid). DHA is abundant in fish, shellfish and sea vegetables (seaweed and algae), but is especially concentrated in fatty fish like sardines, herring, anchovies, mackerel, salmon, Arctic char and lake trout. Because many species of fish and seafood are struggling these days, remember to purchase products caught or farmed in a sustainable manner. The Monterey Bay Aquarium Seafood Watch offers a handy guide online to help consumers find the healthiest seafood products. Fiber and healthy carbohydrates, like those found in fruit, vegetables, nuts, seeds and whole grains also likely offer brain protection. Scientists know that foods that are high in fiber can normalize and moderate blood sugar levels after meals. Strong links between diabetes and increased risk of dementia indicate that sugar and insulin levels in the blood may play a role in memory loss. Fiber is also needed to maintain healthy digestion and a healthy gut microbiome (the collection of bacteria that live in the digestive system). Research suggests that a high fiber diet can reduce inflammation in the gut and body, which may help prevent Alzheimer’s and other dementias. Remember to check out dozens of delicious, nutrient-packed recipes that support your mind and body on the Your Healthy Kitchen blog. Each recipe has been created or curated to be easy and affordable, and most feature locally grown ingredients. Follow me on Facebook too, where I post photos and videos of meals I make at home, plus links to my favorite food and gardening destinations on the web.

A Recipe for Healthy Skin

A Recipe for Healthy Skin

Skin, the largest organ in the human body, is remarkable. In addition to wrapping and protecting everything inside us, it also regulates temperature, fights infection, eliminates waste, produces vitamin D, and allows us to feel and interact with the world. Many factors affect skin health: hydration, sun exposure, sleep, exercise, smoking, and of course, diet. Join me for our latest Dignity Health Yavapai Regional Medical Center Your Healthy Kitchen episode to learn more about lifestyle habits and foods that support healthy skin. You’ll also see how to make a simple recipe for mole, the traditional sauce from Mexico that’s packed with flavor and skin-loving nutrients. Try this skin-nurturing, delicious mole recipe Research shows that a plant-forward diet – one that features a variety of vegetables, fruit, nuts, seeds, legumes, whole grains, spices and herbs – supports healthy skin. Plants contain an abundance of vitamins, healthy fats, and phytochemicals that protect skin from sun damage, wrinkles, and loss of elasticity. Many of these nutrients have antioxidant and anti-inflammatory roles that reduce the negative effects of sun and environmental toxins. Others support the health of collagen and elastin, two important proteins that give skin structure and elasticity. Skin-protecting nutrients include: Vitamin C – Found in all fruits and vegetables, builds collagen, reduces inflammation, and protects skin from sun damage. Vitamin E – From nuts and seeds it protects skin from sun damage and dehydration. Beta Carotene – Abundant in red, yellow, orange and green fruits and vegetables, this builds collagen and reduces wrinkles. Lycopene – Found in tomato sauce and paste as well as red and pink fruits and vegetables, it reduces damage from sunburn and may prevent skin cancer. Polyphenols – This large group of plant-based chemicals – found in a variety of fruits, vegetables, coffee, tea, cocoa, spices and herbs – protects skin from sun damage and reduces inflammation. In addition to filling your plate with a variety of nutrient-packed plants, you can support healthy skin by getting regular exercise and good sleep. Avoiding excess alcohol and sugar, and not smoking are important too. You’ll find all of our videos and flavored-packed, nutrient-rich recipes on YRMC HealthConnect. Follow me on Facebook, where I regularly post photos, videos and recipes for the plant-forward meals I prepare in my own kitchen, plus links to my favorite food and gardening destinations on the web.

What’s Fresh? Autumn Produce at the Prescott Farmers Market!

What’s Fresh? Autumn Produce at the Prescott Farmers Market!

At this time of year, the daylight is short, there’s a chill in the air, and your backyard garden might be sleeping—but there’s no shortage of produce at the Prescott Farmers Market. Join me in our latest episode of Dignity Health, YRMC’s Your Healthy Kitchen to check out what’s fresh from local farmers and sample a new recipe that brings together the bright flavors of late summer and fall. Roasted Potato Salad with Green Beans, Celery, Peanuts, and Chilies Recipe Autumn is a great time to stock up on local fruits and vegetables that store well and last throughout the winter, including: Sweet butternut squash and pumpkins, tender delicate squash, and savory kabocha squash Crunchy carrots and ruby red beets that grow sweeter as the days get colder Pungent leeks, garlic, and red, white, and yellow onions Tender fingerling potatoes, yams, and nutrient-packed purple potatoes Sweet dried and fresh apples, dates, and pecans The Prescott Farmers Market is also the best place in town to buy cool weather greens and fresh herbs. Local farmers harvest romaine and red lettuces, mesclun salad mixes, kale, escarole, spinach and more just before the market each week. Because they are freshly picked, greens from the Market stay fresh longer than those you buy at the grocery. If you love chilies, be sure to sample all the Market has to offer, including fresh and roasted sweet and spicy varieties. Ask the farmers about their chilies and everything else they grow. You’ll discover new ways of preparing, preserving and enjoying the season’s bounty. The Prescott Farmers Market summer hours continue through October on Saturdays from 7:30 am to noon at the Dignity Health, YRMC parking lot on Miller Valley Road. Winter hours begin on November 5, from 9:30 am to 1 pm. To get all the latest news about the Market, sign up for their newsletter. And remember to check out all of our seasonal recipes, which often feature ingredients fresh from local farmers. You can also follow me on Facebook, where I post photos and videos of the meals I make at home, plus links to my favorite food and gardening destinations on the web.

Support for Caregivers of Loved Ones with Dementia

Support for Caregivers of Loved Ones with Dementia

Caring for a loved one with dementia can be profoundly fulfilling—and, it can also be an emotionally overwhelming, physically challenging, and even isolating experience. While people with dementia who remain at home typically live healthier and happier lives, their caregivers are at increased risk for depression, cardiovascular disease, and other types of chronic illness. The Alzheimer’s and Dementia Care program at Dignity Health, Yavapai Regional Medical Group (YRMG) is designed to support patients and their caregivers in living longer, healthier lives. The latest episode of YRMC’s Your Healthy Kitchen features YRMG’s Sam Downing, MD, Director, Geriatrics and Palliative Medicine, and Christina Gettens, DNP, AGNP-C, Dementia Care Specialist, sharing insights on the unique nature and needs of people who care for loved ones with dementia. While we talk, Drs. Downing and Gettens help me prepare a delicious sheet pan supper with broccolini, tomatoes and feta. All you need is a baking pan, oven, and a few simple ingredients to prepare this nutrient-packed, homemade meal. Broccolini, Feta (or Chicken), and Tomato Sheet Pan Supper Want to learn more about Alzheimer’s and Dementia Care at Dignity Health, YRMG? Visit us here or call (928) 327-5504. Check out our prior Your Healthy Kitchen episodes on self-care for caregivers and the Alzheimer’s and Dementia Care program with Dr. Downing. You’ll find those videos, plus dozens of ways to prepare simple, affordable, nutritious meals on the Your Healthy Kitchen blog. For even more healthy meal ideas, follow me on Facebook, at YRMC’s Your Healthy Kitchen, where I post photos, recipes and videos of the meals I make at home, plus links to my favorite food and gardening destinations.

The Many Wonders of Water

The Many Wonders of Water

Summer is a great time to step up your water intake. Days are warmer, and we tend to spend a lot of time outdoors exercising. But did you know that it’s important to maintain good hydration all year long? Water’s Benefits According to usgs.gov, up to 60% of the human adult body is water. That’s one of the reasons why it’s so important to stay hydrated. Drinking enough fluids helps support your cells and organs, keeps your skin healthy, aids digestion, regulates your body temperature, lubricates joints, helps keep your brain working at peak capacity, and more. Most experts agree that six to eight 8-ounce glasses of water each day is adequate. However, if you know you’re going to be out in the heat or have a physically active day, you may want to increase your intake. Hydration for Marathon Runners Marathon runners should take special care to stay hydrated before, during and after their race. It’s critical to start a good hydration routine at least 48 hours before race day. A couple of hours before the race, drink 16 ounces of water or a sports or electrolyte drink. This will give your system enough time to absorb the fluids. During the race, the American College of Sports Medicine suggests drinking 5 to 12 ounces of fluids every 15 to 20 minutes if possible. Many marathons, such as the annual Whiskey Row Marathon in Prescott, have water stops along the course. Some runners carry their own water bottle, edible water pods or water packs. You can experiment with your options well before the day of the race so that you can choose which option is best for you. When the race is over, remember to hydrate regularly. The effects of dehydration can be felt hours after a race. Symptoms include fatigue, headache, muscle cramping and dizziness. You can also check your urine after the race. If it is dark, it may be a sign that you need to drink more fluids. Fancy Fluids For runners and non-runners alike, plain water isn’t your only option. Ramp up the flavor with fruits or vegetables such as lemons, berries, orange slices or cucumber slices. Click here for refreshing infused water suggestions from Rita Carey Rubin, the host of YRMC’s Your Healthy Kitchen. Coffee or tea, especially herbal tea, can also be a substitute for some of your fluid intake. In addition, many foods such as watermelon, strawberries, cucumber, cantaloupe, lettuce, celery, peaches, and oranges have high water content and can provide some of your daily requirement. The key is to stay away from sugary beverages which can lead to weight gain and inflammation. Hydration is for Everyone Finally, as we age, it’s more important than ever to track how much fluid we’re taking in each day. Many older people don’t sense thirst as much as they did when they were younger, which can lead to dehydration. Symptoms may include fatigue, dizziness and/or confusion. The Cleveland Clinic offers a few easy ways to help increase your water intake each day: Choose a water bottle you love and always have it with you. Drink a glass of water after every bathroom break. Drink a glass of water before every meal. Use an app or ask technology to help. Regardless of your age, drinking enough water is key to staying healthy and functioning at your peak. You can discuss your specific needs with your healthcare provider, but in the meantime, pour yourself a tall one and drink up!

Managing Diabetes with Meals, Meds, and Motion

Managing Diabetes with Meals, Meds, and Motion

Managing and balancing blood sugar is essential to living a healthy life with diabetes. In fact, research shows that even moderately good glucose control can reduce the risk of blindness, kidney failure, nerve damage, cardiovascular disease, and possibly even dementia in people with both type 1 and type 2 diabetes. Fortunately, we have tools to get glucose under control, including medications, movement, and meals, plus great technology that makes it easier to track glucose numbers, patterns and trends. In our latest episode of YRMC’s Your Healthy Kitchen, we take a look at the role food plays in staying healthy with diabetes, while making a delicious meal that includes the nutrients we need for good glucose control. Recipe: Quinoa with Ginger, Citrus, and Fresh Herbs Scientific studies show that meals, medications, and motion are also effective tools for preventing type 2 diabetes.  For example, the U.S. Diabetes Prevention Program (DPP) was a clinical trial conducted at 27 sites across the U.S. from 1996 to 2001.  Over 3,000 adults participated, and were randomly selected to be part of one of three study groups: a diet and exercise group, a group that took metformin (a common medication used to improve blood sugar control), or a placebo group. Interestingly, individuals who took metformin had good results, but not as significant as the group that improved their diet and increased exercise.  Adults in the metformin group reduced their transition from pre-diabetes to type 2 diabetes by 31%, while the diet and exercise group reduced type 2 diabetes by a whopping 58%. Ten years after the study ended, participants in the DPP diet and exercise group continued to delay the onset of type 2 diabetes by 49%, compared to the metformin group at 18%.  Surprisingly, fifteen years after the study ended, both groups continued to reduce onset of the disease. Diet, exercise and medications are essential for the treatment and prevention of diabetes.  You can learn more about diabetes, pre-diabetes, and the latest technology for tracking glucose patterns and trends from the Certified Diabetes Care and Education Specialists at Dignity Health, Yavapai Regional Medical Center. Give them a call at 928-771-5794 for information on classes and individual consultations, as well as the Adult Fitness Program at YRMC’s Pendleton Centers in Prescott and Prescott Valley. Also, be sure to check out our diabetes-friendly recipes and videos at yrmchealthconnect.org. All of our recipes feature whole, nutrient-packed ingredients that are easy to find and affordable.  Remember to follow me on Facebook as well, at YRMC’s Your Healthy Kitchen, where I post photos, videos, and recipes of the meals I make at home, plus links to my favorite food and gardening destinations on the web.  

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