Bacon BBQ Chicken Bombs

Bacon BBQ Chicken Bombs

A delightful bite sized chicken wrapped around (dairy free) Cream Cheese with Jalapenos wrapped in bacon and baked dipped in BBQ Sauce (very mild as I use only a small amount of jalapeno). Baked until the chicken is done and the bacon is crispy, then coated in BBQ sauce and baked a little bit more.

Serves 5

10 boneless skinless chicken fillets
5 jalapenos, de-seeded, sliced in half lengthwise
4 ounces soy cream cheese, softened
salt and pepper to taste
20 slices bacon
1 cup barbecue sauce

1) Wash jalapenos, cut stem off, slice lengthwise, remove seeds and clean out center. Rinse jalapenos a second time.

2) In a mixing bowl, mix cream cheese until well blended. Fill each jalapeno half with about 1 Tbs or little more of cheese mixture.

3) Place filled jalapeno half, cheese side down on chicken fillets and roll chicken around jalapeno. It doesn’t always close the way you think it should. No worries! The bacon will pull it all together.

4) Wrap 2 pieces of bacon (one at a time) tightly around the rolled chicken, start at one end, wrap half the fillet and finish the 2nd half with the other piece of bacon, and tuck bacon into itself to seal ends closed. You do not need toothpicks, because it all comes together in the cooking process.

5) Preheat oven to 400 degree and place chicken bombs on a foil lined baking sheet.
Bake for 20 minutes, turning once to help cook the bacon. Reduce heat to 375 degree, line another baking sheet or pan, and place chicken bombs in
a new one.

6) Brush each chicken bomb with barbecue sauce, then use a spatula to flip them over to the other side, and brush the tops with more sauce and return to the oven for 5-6 minutes.

7) Remove from oven, brush on more sauce, and place under broil setting for a few
minutes so bacon can crisp completely, and the chicken is totally cooked through. 
Remove from the oven and let sit for at least 10 minutes before serving.

Lemon Blueberry Muffins

Lemon Blueberry Muffins

Blueberry Muffins

1 ¼ cups Bisquick Gluten Free mix or Bob’s Redmill Baking Mix

½ cup packed light brown sugar

¾ cup fat-free (skim) milk

½ cup butter, melted

½ teaspoon lemon extract

1 Tablespoon lemon zest

2 teaspoons gluten-free vanilla

2 eggs

¼ cup diced fresh or frozen blueberries

1 teaspoon Bisquick Gluten Free mix

10 fresh strawberry slices

1. Heat oven to 375°F. Place paper baking cup in each of 10 regular-size muffin cups.

2. In medium bowl, stir 1 1/4 cups Bisquick mix and the brown sugar with whisk. Mix blueberries with dried ingredients (this keeps them, from sinking in the dough as they bake). In small bowl, stir milk, butter, vanilla and egg with whisk until well blended. Add to dry ingredients, stirring just until moistened.

3. Bake 25 minutes. Cool 5 minutes. Remove from pan to cooling rack. Serve warm.

Four Words From Dermatologists That’ll Change Your Life: Stop Showering Every Day

ShowerPhoto by Chandler Cruttenden on Unsplash

by Rachel Lapidos on

I used to really like showering. I’d linger beneath the spout and luxuriate in the hot water, which helped wake me up in the morning and/or release all my body’s tension after a really long day. These moments let my mind come up with all sorts of creative ideas that only occur when you’re washing your body. These days, though? I’m over it.

Showering’s annoying. It’s just a whole ordeal. And guess what? Dermatologists back me up on this.  You have expert-approved permission not to shower every single day. “It doesn’t matter what time of year it is—your entire body does not need to be washed daily,” says Rachel Nazarian, MD, board-certified dermatologist with Schweiger Dermatology. Controversial opinion maybe, but she’s got backup—dermatologist Mona Gohara, MD, star of Well+Good’s Dear Derm video series, says “you’re fine to skip a shower day or two.”   “Your entire body does not need to be washed daily.” —Rachel Nazarian, MD

Before you go carefree frolicking about while allowing your tub to collect dust—you still have to tend to the particularly pungent parts of your body so that you keep all of your friends. “All you need to do is clean the smelly parts,” says Dr. Gohara. The parts in question are the usual suspects: your pits, your groin, and your feet, which Dr. Nazarian says harbor more bacteria than other areas. “I recommend those areas be washed daily with a gentle cleanser since they’re really the primary areas that should be considered ‘dirty,’” she says.

And fun fact: You can skip the body wash if you’re washing your hair. “Shampoo will actually wash the rest of your body passively—there’s no need to take soap and specifically wash your arms, your legs, or your trunk,” says Dr. Nazarian, who adds that using more soap on those areas will actually strip your skin’s natural oils and dry them out.

“It’s certainly part of our culture to over-clean,” she says. You may be wondering: What if I do a sweaty workout, though? “Working out or going to the gym doesn’t actually change this,” says Dr. Nazarian. “Sweating doesn’t make you dirty.” Just stick with cleaning those three bacteria-prone areas of your body, and you’re good to go. (The only sporty scenario where she actually advises more cleansing is if you’re doing something like wrestling or MMA, where you have skin-to-skin contact with others.) So, there have it—showering is overrated.

Read more on the latest wellness trends at Well+Good

The Secret to Better Baked Potatoes? Cook Them Like the British Do

Baked Potatoes

Photo by Monika Grabkowska on Unsplash

By Sheela Prakash

If you jump across the pond to England, you’ll find baked potatoes just about everywhere, but you might not recognize them at first. That’s because they’re called jacket potatoes (which, TBH, is just about the cutest name there could be).

The difference isn’t just the name, however. The Brits take great care when it comes to their potatoes — and the results really are much crispier on the outside and fluffier on the inside than the typical American variety. A few years back, Joanna Goddard, of Cup of Jo, called out just how gloriously perfect English baked potatoes are and shared some tricks, straight from her aunt in Cornwall. Ever since trying them, my baked potato game has gotten a lot better.

Read the post: How to Make English Jacket Potatoes from Cup of Jo

Making baked potatoes isn’t difficult, but here are the tips that made the most difference.

  1. Slice them first. Like most Americans, I typically poke holes all over the potatoes before baking them to ensure they don’t explode in the oven. But Jo suggests slicing a cross shape about 1/4-inch thick into each potato. This helps them release some steam, makes the interior more fluffy, and also makes them easier to slice into when they’re piping hot.
  2. Bake them for longer than you think. Many recipes (ours included) recommend baking potatoes for an hour at 425°F. Instead, Jo suggests baking potatoes at 400°F for closer to two hours. The potatoes won’t burn at this temperature and the long bake means the skin will be so crisp that it’s practically cracker-like.
  3. Return them to the oven. After the two hours are up, remove the potatoes and carefully cut deeper into the slices you made initially. Then put the potatoes back in the oven for 10 more minutes. This helps to dry out the flesh further and makes it extra fluffy.

When you take those piping hot spuds out of the oven, push open that crispy, crackly, perfectly-salted skin, and drop a little butter into the lightest, fluffiest baked potato you’ve ever made, you’ll silently thank Jo and her Cornwall aunt. And you’ll know — as I now do — there’s really no other way to bake them.

Despite Growing Burden of Diet-related Disease, Medical Education Does Not Equip Students to Provide High Quality Nutritional Care to Patients

Note from Millie-  Three years ago a nutrition coaching client of mine went through nursing school. During her first semester she took a class on nutrition. The proffessor was giving a talk to the many benefits of saturated fats; how crucial they are to all of the bodies processes. Read more about that- The Importance of Saturated Fats for Biological Functions. In her next semester the same professor was teaching Applied Nutrition and was teaching how bad saturated fats were for humans!  So she challenged him, tried to explain what he was teaching was contradictory to what he had taught about these crucial fats being needed in the body. He became angry and pushed back. That was when she realized that she just needed to keep her mouth shut and pass the class. The medical profession is being taught very outdated nutrition information, all due to the fact that the main source of info given out to the American public by our government is derived from food lobbying, false information! 

NutritionPhoto by Dan Gold on Unsplash

The Lancet  


Worldwide, nutrition is insufficiently incorporated into medical education, meaning that medical students lack the confidence, skills and knowledge to provide nutritional care to patients, according to a systematic review.

Worldwide, nutrition is insufficiently incorporated into medical education, meaning that medical students lack the confidence, skills and knowledge to provide nutritional care to patients, according to a systematic review of 24 studies published in The Lancet Planetary Health journal.

The authors recommend that nutrition education be made compulsory for all medical students, a global benchmark on the required level of nutrition knowledge for future doctors be established, and more funding be put towards developing new ways to teach nutrition in medical school.

Globally, 11 million deaths annually are attributable to poor diet, making it the leading risk factor for death across the world. Accordingly, many countries recommend that doctors apply nutrition knowledge in practice to support patients to manage lifestyle-related chronic disease and other diet-related conditions. However, these findings suggest that nutrition in medical education is lacking in all countries studied.

Author of the study, Dr Lauren Ball from Griffith University, Australia, said: “It is clear that despite the importance of nutrition for healthy lifestyles, graduating medical students are not supported with the required nutrition knowledge to be able to provide effective nutrition care to patients — a situation that has gone on for too long. Nutritional education for medical students must be improved and made a compulsory and meaningful part of the curriculum to support future doctors for the 21st century.”

To give a broad overview of nutrition education provided to medical students, the review looked at studies assessing recently graduated (ie, ?4 years) or current medical students’ nutrition knowledge, attitudes, skills, or confidence (or all three) in nutrition or nutrition counselling; the quality of nutrition curriculum initiatives for medical students; or recently graduated or current medical students’ perceptions of nutrition education.

The review included 24 studies conducted between 2012-18, including 16 quantitative, three qualitative and five studies on curriculum initiatives. The studies came from USA (11), Europe (four), the Middle East (one), Africa (one), and Australasia (seven), and the methodological quality of the studies ranged from very low to high. No published articles from Asia met the criteria for inclusion in the review.

The reviewed studies consistently found that medical students wanted to receive nutrition education to develop their skills in nutrition care but perceived that their education did not equip them to do so. Students cited both quantity and quality of their education as reasons for this — poor quality and under prioritization of nutrition in the curriculum, lack of interest and expertise in nutrition among faculty members, and few examples of nutritional counseling during clinical years to serve as models for emerging doctors.

Furthermore, students uniformly reported having a lack of required nutrition knowledge, which was also found through testing. For instance, one study found that when nutrition knowledge was assessed in a test, half of medical students scored below the pass rate.

Five studies assessing curriculum initiatives found that they had a modest positive effect. However, most nutrition initiatives were employed opportunistically as a once-off activity, rather than being integrated in a sustained way into the medical curricula. Innovative initiatives — such as online curriculum, hands on cooking experiences, and learning from other health professionals such as dietitians — showed short-term and long-term benefits for patients and health systems. Therefore, the authors call for more funding for innovative curriculum initiatives to be developed and implemented.

The authors underline that ongoing inadequate nutrition education identified in their study is likely to affect the standard of care doctors are providing to patients, not least in preventative care. Therefore, they stress the importance of institutional commitments to making nutrition education compulsory in medical training through accreditation standards and establishing benchmarks of nutritional knowledge needed by doctors before graduation.

The authors note some limitations of their study. The most frequent limitations of the studies included in the review were the absence of control groups (for the curriculum initiatives), absence of validated survey instruments to test nutritional knowledge, poor response rates, small study samples, and insufficient representativeness of the study population.

Writing in a linked commentary, Dr Stephen Devries from the Gaples Institute for Integrative Cardiology, Deerfield, Illinois, USA, notes that the beyond improving patient health, increased nutrition education could also help doctors advise on healthy diets from sustainable food systems, such as that advised by the EAT-Lancet Commission. He says: “There is much to learn about the most effective strategies to incorporate nutrition curriculum into medical training. Promising approaches to enhance nutrition education in medical education include integration of nutrition-related topics in lectures on disease pathogenesis and treatment, self-paced online curriculum, teaching kitchens, and greater utilization of interprofessional education. Identification and training of clinical mentors in nutrition is a key challenge. But what is already crystal clear, is that the worldwide state of nutrition education in medicine is inadequate. Our patients deserve much better. And so does our planet.”

Eating Garlic and Onions Daily May Drastically Cut Breast Cancer Risk

Note from Millie- Please remember that there are no foods that by themselves help us avoid cancer. It takes a daily intake that truly meets ALL of our nutrient needs to build or repair our immune system. Very few Americans come anywhere near meeting all of their needs for vitamins and minerals.

Brittany A. Roston – Sep 23, 2019, 6:18 pm CDT

Garlic and OnionPhoto by Elli O. on Unsplash

Eating garlic and onions every day may drastically reduce one’s risk of developing breast cancer, according to a new study out of the University of Buffalo and the University of Puerto Rico. The researchers focused on women in Puerto Rico, where a condiment called sofrito made primarily of the two aromatics is frequently consumed.

Existing research has indicated that garlic and onions may have anti-cancer effects when consumed. The latest study looked at the potential effect of eating both of these foods instead of only one or the other. Women in Puerto Rico presented a unique opportunity for this study due to the frequent consumption of sofrito, a base sauce made with garlic and onions.

According to the researchers, the frequent consumption of this sauce means that women in Puerto Rico usually consume greater quantities of garlic and onions than women located in the US and Europe. Of note, Puerto Rico is also known for its lower rates of breast cancer compared to the rates found in the mainland states.

The study involved 314 women who had breast cancer and another 346 control subjects. After crunching the numbers, the study found that women who consumed sofrito more than one time daily had a huge 67-percent decrease in their odds of developing breast cancer compared to women who didn’t consume it as often.

The researchers found that the total amount of garlic and onions consumed daily was associated with the decreased risk, including these aromatics used in other dishes. The study points to a number of beneficial compounds found in garlic and onions that may drive the benefit, including organosulfur and flavonols.

5 Fruits and Veggies That Are More Hydrating Than Water

Note from Millie-  about 15 years ago I started working with athletes who were racing in long distance races. I was also living at the beach and doing a lot of bike riding. What I finally realized was that we were all trying to hydrate, beginning 24 hours before a race or long ride and that all that was happening was that we were having to make a lot of pit stops. When we began hydrating with fruits and smoothies, performance improved drastically, we had to stop less, and didn’t get dehydrated. The body uses fruits and vegetables more effectively at hydration than it does when we drink water. We are not natural water- lappers and are meant to get most of our moisture from t he foods we eat. Now, that being said, on a Standard American Diet (SAD), that includes grains, too much protein and processed foods…you need more water to flush out the body because those foods dehydrate you.

Not a big water drinker?

You’re in luck—studies show that eating some fruits and vegetables can hydrate the body twice as well compared to drinking a glass of water. Turns out that the electrolytes, nutrients, and minerals in produce help the body retain and utilize water—kind of like drinking a sports drink or coconut water.

Keep on scrolling to learn about the most hydrating fruits and veggies you should be keep in your fridge this summer.


CauliflowerPhoto by Irene Kredenets on Unsplash

Cauliflower used to broccoli’s weird, pale cousin. Now, the low-carb veggie has become the  healthy foodie’s favorite ingredient—add it in frozen to a smoothie to add density, or dice it and blend with an egg to make gluten-free “pizza dough.” It has such a mild taste, so it’s easily camouflaged by stronger flavors. But cauliflower is a nutrient-dense cruciferous vegetable that contains a surprising amount of H2O. Try adding 1 cup a day into your diet to pump up the hydration.


Watermelon 2Photo by Floh Maier on Unsplash

I mean, c’mon, it’s in the name! Watermelon is nearly 92 percent water, and contains electrolytes like calcium, magnesium, potassium and sodium. Juicy, sweet, and oh-so-hydrating, watermelon is loaded with antioxidants like vitamin C, beta-carotene, and lycopene.


Pink GrapefruitPhoto by Israel Egío on Unsplash

Bitter, slightly sweet grapefruit is a perfect choice for a summer bite if you’re following an Ayurvedic dosha diet. (Cool that internal fire, Pitta people!) Because it contains so much water and fiber, nourishing grapefruit makes for a great low-calorie snack in between meals.


CucumbersPhoto by Ananth Pai on Unsplash

Chilled cucumber water is the ultimate thirst-quencher—the fresh, green taste combined with the anti-inflammatory compound caffeic acid that’s found in cukes help sooth and hydrate from the inside out.


Strawberries 4Photo by Danielle MacInnes on Unsplash

Juicy red strawberries are emblematic of the height of summer—they’re everywhere! Baked into pies, muddled into lemonade, or fresh off the vine, they’re always a welcome sight at the dinner table. At nearly 92 percent water, they’re also incredibly hydrating and contain a plethora of antioxidants that are excellent for your skin! No guilt about going overboard on the ruby berries here.