At Parkway Family Physicians we are strongly committed to preventative medicine and promotion of wellness for all of our patients. We believe regular screening exams, diet and exercise all play a key role in the health and well being of you and your family.
Losing weight means changing the balance of calories in to calories out. If we eat more calories than we need, we gain weight. If we eat fewer calories than we use, we lose weight.
To lose weight, you must use up more calories than you take in. One pound equals 3,500 calories. To successfully and healthfully lose weight—and keep it off—most people need to subtract about 500 calories per day from their diet to lose about 1 pound per week.
Regular physical activity has so many proven benefits, such as to help control weight and blood pressure and decrease the risk for heart disease and stroke.
The amount of physical activity any individual person needs for weight loss can vary, but you will need to get both regular physical activity and a healthy eating plan to lose weight and keep it off. A good plan may include 30 to 60 minutes of moderate intensity aerobic physical activity, like brisk walking, done nearly every day. Find something you can do and find ways to enjoy it. Take a brisk walk or a jog with a friend or your dog.
Physical Activity and Calories the chart below shows the approximate calories spent per hour by a 100-, 150- and 200- pound person doing a particular activity.
Activity |
100 lb |
150 lb |
200 lb |
Bicycling, 6 mph |
160 |
240 |
312 |
Bicycling, 12 mph |
270 |
410 |
534 |
Jogging, 7 mph |
610 |
920 |
1,230 |
Jumping rope |
500 |
750 |
1,000 |
Running 5.5 mph |
440 |
660 |
962 |
Running, 10 mph |
850 |
1,280 |
1,664 |
Swimming, 25 yds/min |
185 |
275 |
358 |
Swimming, 50 yds/min |
325 |
500 |
650 |
Tennis, singles |
265 |
400 |
535 |
Walking, 2 mph |
160 |
240 |
312 |
Walking, 3 mph |
210 |
320 |
416 |
Walking, 4.5 mph |
295 |
440 |
572 |
Remember to focus on your goal: feeling your best and living a healthy life. In the long run, you'll be so glad you invested in your health.
Learn how to handle slips and enjoy your new smoke free life, one day at a time. As an ex-smoker, you'll have urges to smoke. Sometimes the urges are physical, as if your body needs a cigarette. At other times, they'll be mental — feeling like you deserve a cigarette. And sometimes you may want to smoke because it's a habit.
As a smoker, you became addicted to the nicotine in cigarettes. Nicotine can create good feelings that make you want to smoke more. But it also creates bad feelings when you try to cut back. Physical urges are one way your body tells you it wants nicotine.
This "craving" for nicotine is part of the withdrawal process, along with symptoms such as headaches and feeling tired or lightheaded. These symptoms go away after one or two weeks, but the urges may keep coming for a while. As time passes, you'll have fewer physical urges to smoke.
Whether you're facing crisis or simply managing the challenges of a fast-paced lifestyle, you can learn to take good care of yourself and solve many of life's problems. Don't let stress get out of control.
How Does Stress Affect You ?
Stress affects each of us in different ways. You may have physical signs (such as tense or sore muscles), emotional signs (such as feeling helpless or depressed) or both.
Healthy habits can protect you from the harmful effects of stress. Here are 9 positive healthy habits you may want to develop.
At the heart of good health is good nutrition. Find recipes, healthy cooking tips, secrets to heart-smart shopping and much more.
Heart disease is the No. 1 killer of Americans. We can reduce heart disease by promoting a healthy diet and lifestyle. At Parkway Family Physicians we believe that even simple, small changes can make a big difference in living a better life. These steps can help add years to your life:
Recommended Servings
Try These Healthy Recipes!
Ingredients
4 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded
2 teaspoons salt-free Cajun or Creole seasoning blend
1/2 teaspoon dried thyme, crumbled
1/2 teaspoon salt, divided use
1 tablespoon canola or corn oil, divided use
1 1/2 cups frozen whole-kernel corn, thawed and patted dry
1 cup chopped red bell pepper
1/2 cup carrot in matchstick-size pieces
1/2 cup chopped onion (yellow preferred)
1/4 cup water
1/4 teaspoon black pepper (coarsely ground preferred)
Red hot-pepper sauce to taste (optional)
Cooking Instructions
Sprinkle the chicken on both sides with the seasoning blend, thyme, and 1/4-teaspoon salt.
In a large nonstick skillet, heat 1-teaspoon oil over medium-high heat, swirling to coat the bottom. Cook the chicken for 3 to 5 minutes on each side, or until no longer pink in the center. Transfer to a serving platter and cover to keep warm.
Add the remaining 2 teaspoons oil to the skillet, swirling to coat the bottom. Cook the corn, bell pepper, carrot, and onion for 4 to 6 minutes, or until beginning to brown on the edges, stirring frequently. Remove from the heat.
Stir in the water, black pepper, and remaining 1/4-teaspoon salt. Serve with the hot-pepper sauce.
Vibrant orange salmon fillets get a double dose of crunchy almonds, one in the pesto and one in the topping. The lovely green pesto is easy to make and gets a delightful flavor boost – without salt – from the garlic-herb seasoning blend.
Ingredients
Cilantro Pesto
1/2 cup loosely packed fresh cilantro
3 tablespoons fat-free, low-sodium chicken broth
2 tablespoons sliced almonds
2 tablespoons shredded or grated Parmesan cheese
1-teaspoon salt-free garlic-herb seasoning blend
4 salmon fillets (about 4 ounces each), rinsed and patted dry
1/4 cup sliced almonds
Cooking Instructions
Preheat the oven to 400°F. Line a baking sheet with aluminum foil or lightly spray with cooking spray.
In a food processor or blender, process the pesto ingredients for 15 to 20 seconds, or until slightly chunky.
Place the fillets about 2 inches apart on the baking sheet. Spread the pesto evenly over the top of the fillets. Sprinkle with 1/4-cup almonds.
Bake for 10 to 12 minutes, or until the fish flakes easily when tested with a fork.
Ingredients
Pasta
4 ounces dried multigrain vermicelli or spaghetti, broken in half
2 teaspoons curry powder
Sauce
2 tablespoons sugar
2 tablespoons soy sauce (lowest sodium available)
2 tablespoons balsamic vinegar
1 teaspoon cornstarch
1/4 teaspoon crushed red pepper flakes
1/3 cup fresh orange juice
2 teaspoons grated orange zest
Stir-Fry
1 teaspoon canola or corn oil
1/2 cup thinly sliced onion
2 cups bite-size broccoli florets (about 5 ounces)
1 cup thinly sliced (not shredded) red cabbage
1 cup matchstick-size carrot pieces
1/2 cup unsalted peanuts, dry-roasted
Cooking Instructions
Prepare the pasta using the package directions, omitting the salt and oil and adding the curry powder. Drain well in a colander.
Meanwhile, in a small saucepan, combine the sauce ingredients except the orange zest, stirring until the cornstarch is completely dissolved. Bring to a boil over medium-high heat and boil for 1 minute. Remove from the heat. Stir in the orange zest. Set aside.
In a large nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the onion for 1 minute. Stir in the broccoli, cabbage, and carrots. Cook for 4 minutes, or until just tender-crisp, stirring frequently.
Transfer the pasta to a serving platter. Top with the broccoli mixture. Pour the sauce over all. Sprinkle with the peanuts.
Ingredients
1/4 cup plus 1 tablespoon sliced almonds
3/4 cup fat-free sour cream
1/4 medium cucumber, peeled, seeded, and coarsely chopped (about 1/2 cup)
2 medium green onions, cut into 1/2-inch pieces
2 teaspoons red wine vinegar
1 teaspoon salt-free extra-spicy seasoning blend
Cooking Instructions
In a medium skillet, dry-roast the almonds over medium-heat for 3 to 4 minutes, or until golden brown, stirring occasionally. Put 1-tablespoon almonds in a small bowl. Set aside to use as a garnish.
In a food processor or blender, process the remaining almonds for 3 to 5 seconds, or until coarsely crushed (1/4-inch irregular pieces). Transfer to a medium-serving bowl.
Process the remaining ingredients until the desired consistency, 5 to 10 seconds if you prefer a chunky texture, 15 to 20 seconds for smooth. Stir into the crushed almonds. To serve, sprinkle with the reserved almonds.
Ingredients
1 medium green bell pepper
1 medium red bell pepper
1/4 cup sliced almonds
4 ounces fat-free or reduced-fat cream cheese, softened
1 teaspoon no-salt lemon pepper seasoning blend
1 teaspoon fresh lemon juice
Cooking Instructions
Cut each bell pepper in half lengthwise; discard the stems, ribs and seeds. Cut each half into six pieces. Arrange the pieces with the skin side down on a decorative serving platter. Set aside.
In a medium skillet, dry-roast the almonds over medium heat for 3 to 4 minutes, or until golden brown, stirring occasionally. Transfer 1 tablespoon of the almonds to a small plate and reserve for garnishing. Process the remaining almonds in a food processor or blender for 15 to 20 seconds, or until finely ground.
In a medium mixing bowl, beat the cream cheese, lemon pepper seasoning blend, and lemon juice with an electric mixer for 1 to 2 minutes, or until creamy. Add the ground almonds and beat for 10 seconds, or until combined.
Spoon the mixture into a piping bag fitted with a wide star or round tip. Or snip the corner off a resealable plastic bag (a plastic freezer bag works well) and spoon in the mixture. Pipe about 1 teaspoon of the mixture onto each bell pepper piece. Garnish with the sliced almonds.
Ingredients
Ingredients for the fruit
Cooking spray
Juice of one lemon
5-6 fresh pears, the riper the better
1 cup dried cherries
Zest of one lemon
1/2 cup pear juice (may substitute apple juice)
2 tablespoons honey
1 teaspoon almond extract
1 teaspoon vanilla extract
1/4 teaspoon ground cardamom
1/2 teaspoon ground cinnamon
1 tablespoon flour
Ingredients for the topping
1 cup vanilla granola
3 tablespoons flour
1/2 cup brown sugar
1/4 cup sliced almonds
1/2 teaspoon ground cinnamon
1/4 teaspoon ground allspice
1/4 cup trans fat free margarine spread
Cooking Instructions
Preheat the oven to 375°F. Lightly spray a 9-inch baking dish with cooking spray. Line a rimmed baking sheet with aluminum foil and set aside. Fill a large bowl halfway with cold water and the juice of one lemon. Cut the stems off the pears and peel them, placing each one in the acidulated water as you do so. Then, half, core and seed the pears and cut them into inch-thick lengthwise slices or chunks, returning each sliced pear to the lemon water until the job is completed. Drain the cut pears in a colander and return them to the mixing bowl. Add the cherries, lemon zest, pear or apple juice, honey, flavorings, spices, and one tablespoon of flour to the fruit and stir to mix everything well. Let the fruit macerate for 15 minutes; then place it in the prepared baking dish.
Make the topping. Place the granola, flour, brown sugar, almonds, and spices in a large mixing bowl and toss them together lightly. Add the margarine spread and use your hands to work the spread into the dry ingredients until blended but crumbly. Spread the topping over the pears. Place the dish on the foil-lined baking sheet and bake the crumble for 30-35 minutes, until the top is golden brown and the juices are bubbling and translucent. Serve warm.
Topping on Raspberry Sauce
Whether it’s a special occasion or you just want to make someone feel special, this decadent-looking dessert will bring smiles and compliments!
Ingredients
Cupcakes
1 18.25-ounce box devil’s food cake mix
1 2.5-ounce jar baby food pureed prunes
1-cup strong coffee, or 1-cup water plus 2 teaspoons instant coffee granules
3 large egg whites
2 tablespoons canola or corn oil
Sauce
2 12-ounce packages frozen unsweetened raspberries, thawed
1/2-cup sugar
1 1/2 tablespoons cornstarch
1-teaspoon vanilla extract
Topping
2 teaspoons instant coffee granules
2 teaspoons water
8 ounces frozen fat-free whipped topping, thawed in refrigerator
2/3 cup sliced almonds, dry-roasted
Cooking Instructions
Preheat the oven to 325°F, or as directed on the package. Lightly spray two 12-cup muffin pans with cooking spray.
In a large mixing bowl, combine the cupcake ingredients. Follow the package directions for beating the batter and baking and cooling the cupcakes.
Meanwhile, in a medium saucepan, stir together the raspberries, sugar, and cornstarch until the cornstarch is dissolved. Bring to a boil over medium-high heat. Boil for 1 to 1 1/2 minutes, or until thickened, stirring frequently. Remove from the heat. Let cool completely, about 20 minutes. Stir in the vanilla.
In a medium bowl, stir together the coffee granules and water until the coffee is dissolved. Fold in the whipped topping until well blended. Cover and refrigerate until needed.
For each serving, spread 1 tablespoon plus 2 teaspoons raspberry sauce on a dessert plate, top with a cupcake, spoon 1 tablespoon plus 2 teaspoons whipped topping mixture over the cupcake, and sprinkle with about 1 1/2 teaspoons almonds.
Ingredients
1 1/2 cups fresh limejuice
3/4-cup olive oil
6 cloves garlic, sliced
2 teaspoons salt
6 tablespoons dried oregano
2 (1 pound) pork tenderloins
Directions
Place lime juice, olive oil, garlic, salt, and oregano in a large resealable plastic bag. Shake sealed bag until ingredients are well mixed. Taste the marinade for tartness. If too tart, add a little more oil. Not enough zing, add more lime. The garlic and salt flavors should also be up front, yet not overpowering. Place tenderloins in the bag, seal, and turn to coat. Marinate in the refrigerator for 2 to 5 hours.
Preheat grill for medium heat.
Lightly oil the grill grate, and discard marinade. Grill tenderloins for 20 to 30 minutes, turning once, or to desired doneness.
Ingredients
1-pound boneless skinless chicken breasts cut into strips
1 medium green pepper, cut into strips
1 medium red pepper, cut into strips
1 medium onion, cut into thin wedges
1/2-cup barbecue sauce
8 Flour Tortillas, warmed
1 cup Mexican style shredded cheese
1/2 cup chunky Salsa
1/4-cup sour cream
Directions
Preheat grill to medium-high heat. Toss chicken and vegetables with barbecue sauce. Let stand 5 min. to marinate. Poke holes evenly in bottom of 13x9-inch disposable foil roasting pan with a fork or skewer. Place chicken and vegetables in pan. Place pan on grill and cover grill with lid.
Grill chicken and vegetables in pan 20 minutes or until chicken is cooked through and vegetables are crisp-tender, stirring occasionally.
Spoon mixture evenly onto tortillas; top with cheese, salsa and sour cream. Roll up.
Ingredients
3 lb jumbo shrimp in shell (7 or 8 per pound)
4 large garlic cloves
3/4-teaspoon salt
5 tablespoons fresh lemon juice
1/2-teaspoon black pepper
3/4-cup olive oil
1/4 cup finely chopped fresh oregano (from 1 bunch)
3 lemons, each cut into 6 wedges
Preparation
Snip through shells of shrimp along middle of back using kitchen shears, exposing vein and leaving tail and adjoining segment of shell intact. Devein shrimp, leaving shells in place.
Mince and mash garlic to a paste with salt using a large heavy knife or a mortar and pestle. Transfer to a blender along with lemon juice and pepper and blend until smooth. With motor running, add oil in a slow stream, blending until emulsified. Transfer dressing to a bowl and stir in chopped oregano.
Prepare grill for cooking over direct heat with medium-hot charcoal (moderate heat for gas).
Toss shrimp with 1/4 cup dressing in a large bowl and marinate no more than 15 minutes. (Texture of shrimp will change if marinated too long.)
Lightly brush lemon wedges with some of remaining dressing and grill, turning over once, until grill marks appear, 3 to 5 minutes. Transfer to a large platter.
Grill shrimp on lightly oiled grill rack (covered only if using a gas grill), turning over once, until just cooked through, 7 to 8 minutes total. Transfer to platter with lemons as grilled. Serve with remaining dressing.
A lot of veggies do well on the grill, but some really stand out--asparagus, corn, eggplant, mushrooms, peppers (bell or hot), and onions, even cabbage.
Ingredients
1 pound fresh asparagus spears, trimmed
1-tablespoon olive oil
Salt and pepper to taste
Directions
Preheat grill for high heat.
Lightly coat the asparagus spears with olive oil. Season with salt and pepper to taste.
Grill over high heat for 2 to 3 minutes, or to desired tenderness.
Ingredients
1 small eggplant, cut into 3/4 inch thick slices
2 small red bell peppers, seeded and cut into wide strips
3 zucchinis, sliced
6 fresh mushrooms, stems removed
1/4-cup olive oil
1/4 cup lemon juice
1/4 cup coarsely chopped fresh basil
2 cloves garlic, peeled and minced
Directions
Place eggplant, red bell peppers, zucchinis and fresh mushrooms in a medium bowl.
In a medium bowl, whisk together olive oil, lemon juice, basil and garlic. Pour the mixture over the vegetables, cover and marinate in the refrigerator at least 1 hour.
Preheat an outdoor grill for high heat.
Place vegetables directly on the grill or on skewers. Cook on the prepared grill 2 to 3 minutes per side, brushing frequently with the marinade, or to desired doneness.