Valerie Elwell

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Root vegetables: powerhouses for heart health

Root vegetables are increasingly found on trendy restaurant menus thanks in no small part to their high nutrient profiles and beneficial effects on cardiovascular health. Heart disease — still the No. 1 killer of U.S. men and women, claiming nearly 700,000 lives each year — is largely preventable with lifestyle changes. The American Heart Association recommends eating a fiber-rich diet of vegetables, fruits, whole grains, legumes, nuts, fish and plant-based and lean animal proteins for heart he
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Savory one pot meals | UCI Health | Orange County, CA

On short winter days, who doesn’t want a quick way to get a nourishing dinner on the table. These one-pot recipes do the trick, each taking no more than 30 minutes to cook, not to mention making cleanup easy. These recipes are also brimming with protein and vegetables for effortless nutritional balance. "One-pot meals are wonderful because cooking everything together maximizes flavors and retains nutrients," says Katie Rankell, a registered dietitian and program director of the UCI Health Weig
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9 festive recipes for healthy holiday meals | UCI Health | Orange County, CA

Variety is the spice of life, especially for holiday meals. We've got you covered with these delicious nontraditional options — from appetizers and sides to main dishes and desserts. Since this time of year can be challenging when you're trying to eat healthy, these dishes provide lots of options to let you indulge and still stay on track. Perk up your table with some of our most imaginative holiday recipes, many of them straight from the kitchen of Jessica VanRoo, executive chef of the Susan
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Mother and baby saved from deadly birth complication

Nearly six months to the day after her son Landon was born, a grateful Rita Tira returned to UCI Medical Center this week for a reunion with the caregivers who worked heroically to save her from a sudden and deadly complication during childbirth. An experienced mom of two, Tira, 34, wasn’t worried about her third pregnancy. But in early June 2023, after 22 hours in labor, she developed a rare condition called amniotic fluid embolism (AFE). AFE occurs when amniotic fluid — which surrounds the f
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Spooktacular Halloween recipes | UCI Health | Orange County, CA

Pumpkins hold pride of place in our fall celebrations but there’s another reason to hold them in high esteem — they’re full of immune system boosters — just the help we need as cold and flu season begins. That bright orange color means they are high in beta-carotene, which our bodies convert to vitamin A. One cup of cooked pumpkin contains 245% of the recommended daily intake (RDI) of vitamin A, which builds immunity, helps improve vision and fights cancer-causing free radicals. "Pumpkin is a
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Health kit protects seniors during pandemic | UCI Health | Orange County, CA

It was clear by March 2020 that older adults were at greatest risk for severe complications and death from COVID-19. Yet many had little access to accurate, easy-to-use information or support to protect themselves from the virus. As lockdowns kept most of society housebound to limit the spread of the illness, many geriatricians and healthcare professionals feared that older adults would face special challenges to getting needed healthcare. That concern prompted Marian Ryan, PhD, MPH, chief pol
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Mediterranean-inspired meals | UCI Health | Orange County, CA

You needn't live near the sunny shores of the Mediterranean Sea to reap the benefits of what is widely regarded as among the world's healthiest diets. Created by studying the eating habits of people living in Greece, Italy, France, Spain and other southern European countries, the Mediterranean diet is rich in whole grains, fresh fruits and vegetables, nuts, lean protein, seafood and heart-healthy fats that have been shown to reduce the risk of cardiovascular disease, including stroke and heart
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Nourishing the ADHD brain

While many parents give a little cheer when a new school year starts, for those whose children have attention deficit hyperactivity disorder (ADHD), the return to the classroom can be filled with dread. The classic characteristics of ADHD — difficulty paying attention, hyperactivity and impulsiveness — can make school a challenge for children with this diagnosis, the Centers for Disease Control and Prevention reports. Certain foods are thought to aggravate ADHD symptoms. Studies out of Holland
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Getting the most from your summer's harvest

Getting the most from your summer harvest Summer's bounty — whether from your garden, a farmer’s market or the local grocery store, makes it easy to center your meal plans around a wide variety of fresh vegetables and fruits. A diet rich in plants gives your body the fuel it needs for optimal health. But did you know that how you prepare and cook fruits and vegetables plays a vital role in releasing their nutrients so your body can best absorb them? For instance, tomatoes contain lycopene and
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Summertime and the grilling is easy

Summertime and the grilling is easy Summer is all about taking it easy, enjoying the longer, warmer days and firing up the barbecue for delicious no-fuss meals. "Grilling is also one of the healthiest and low-calorie ways to cook because not much oil is needed and any excess fat from the meat just drips away," says Katie E. Rankell, a registered dietitian and director of the UCI Health Weight Management Program. "It also helps keep your kitchen and home cooler during hot summer days." Marinat
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Anti-inflammation recipes

Inflammation is a natural process that helps your body defend itself. But when inflammation becomes chronic — lasting for weeks, months or years — it can trigger a variety of health problems, fueling diseases like diabetes, rheumatoid arthritis, heart disease, fatty liver disease and many cancers. Some of the foods we eat can cause inflammation. Think red and processed meats, fried foods, refined carbohydrates and sugar-laden drinks. Conversely, there are a wide variety of foods and spices that
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Eliminating GERD for good

Gastroesophageal reflux disease (GERD) — one of the most prevalent digestive disorders in the United States — sends more than 18 million people in search of medical help each year. Chronic heartburn and painful regurgitation of stomach acids are the primary symptoms and they can dramatically affect a person’s quality of life. Over time, GERD can damage the esophageal lining, resulting in precancerous Barrett’s esophagus and esophageal cancer. Tori Clive Herendeen has suffered from gastroesopha
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Revitalizing recipes for spring

After one of the coldest, wettest winters in recent memory, many Southern Californians are embracing that seasonal ritual known as spring cleaning. Spring is also the perfect time to reflect on what you are using to fuel your body and mind. What foods make you feel tired or cranky? Which ones give you steady energy throughout the day? Paying attention to how your daily diet affects you — in both good and bad ways — can help you prioritize the foods that renew your body and energize your brain.
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Recipes to soothe acid reflux

Whether it starts with a spicy meal a new restaurant, too many nachos and beers while watching the big game or overindulging at a holiday feast, most people have experienced heartburn — also known as acid reflux — at some time in their lives. In fact, more than 60 million Americans suffer from acid reflux at least once a month and some studies have suggested that more than 15 million Americans experience heartburn symptoms daily, according to the American College of Gastroenterology. Acid refl
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The COVID-19 pandemic takes a heavy toll on seniors

The medical community and society at large are still absorbing lessons from the COVID-19 pandemic, but for UCI Health geriatrician Dr. Lisa Gibbs, it highlighted the longstanding bias against older people. “We’ve known for many years that ageism is part of the healthcare system — the assumption that older people aren’t resilient is implicitly ageist,” says Gibbs, chief of geriatric medicine and gerontology and the Ronald Reagan Endowed Chair of Geriatrics at the UCI School of Medicine. The tho
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Sounding the alarm on Lynch syndrome

UCI Health researcher and gastroenterologist Dr. William E. Karnes is on a mission to raise awareness of Lynch syndrome, the most prevalent — and underdiagnosed — hereditary disorder that increases the risk for developing cancer. People with this inherited genetic disorder have a significantly higher lifetime risk of developing cancers of the colon, uterus, ovaries, stomach and urinary tract, among others. As director of high-risk colorectal cancer services at the UCI Health Digestive Health I
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Heart-healthy comfort food

February is American Heart Month, a time to raise awareness about heart disease, which remains the No. 1 killer of U.S. men and women and people across most racial and ethnic groups. Nearly 700,000 Americans died from heart disease in 2020 — that’s one in every five deaths, according to the U.S. Centers for Disease Control and Prevention. Every 40 seconds, someone in the United States has a heart attack. The key risk factors for heart disease are high blood pressure, high blood cholesterol and
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7 steps to becoming a healthier you

7 steps to becoming a healthier you The new year sparks new hopes, goals and yes, resolutions. The top New Year’s resolutions for 2023 — and for each of the previous three years — are focused on getting healthier, by exercising more, losing weight and eating better, surveys show. If improving your health is among your resolutions, here are seven steps you can take to achieve your goals, no matter your age and fitness level. Exercise is a vital component for any health improvement plan. Get st
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Lunar New Year treats for luck and health

Lunar New Year treats for luck and health Lunar New Year 2023 observances begin Jan. 22 and last through Feb. 5, ushering in the Year of the Rabbit, more specifically the Water Rabbit — a symbol of longevity, peace and prosperity in Chinese culture. For many countries across Asia — China, Taiwan, Vietnam, North and South Korea, Malaysia, Singapore, the Philippines, Mongolia and Indonesia — Lunar New Year is the most important holiday of all. But celebrations now take place around the world, es
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Festive recipes for your holiday gatherings

The best way to prevent most chronic diseases is to eat healthy, be physically active and avoid tobacco and excessive alcohol use. But holiday festivities can make it especially difficult to stick to these healthy habits or start new ones. These holiday-banquet worthy recipes can help you and your loved ones stay on track because they're rich in nutrients, fiber and antioxidants that support heart, brain, eye and immune health, says Katie Rankell, a registered dietitian and program director of
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