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Life Happens.

Introducing Flexible Scheduling

We understand that sometimes life happens you need care from your provider, not an Urgent Care. CHAS Health providers now have more same-day appointments so you can get care when you need it. Now you can see your provider when it makes sense for you. From sudden injuries and medication changes, to smoking cessation and well child checks, call us to make an appointment.

 

Need to cancel or reschedule your appointment? Just give us 4 hours notice and we’ll take care of the rest. This allows us to offer your appointment time to another patient in need.

 

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Black Bean Salad with Corn, Red Peppers and Avocado in a Lime-Cilantro Vinaigrette

Servings: 8

Total Time: 30 Minutes

Ingredients

2 15-ounce cans black beans, rinsed and drained

3 ears fresh cooked corn, kernels cut off the cob

2 red bell peppers, diced

2 cloves garlic, minced

2 tablespoons minced shallots, from one medium shallot

2 teaspoons salt

1/4 teaspoon cayenne pepper

2 tablespoons honey

8 tablespoons extra virgin olive oil

1 teaspoon lime zest (be sure to zest limes before juicing them)

4 tablespoons fresh lime juice

1/2 cup chopped fresh cilantro, plus more for garnish

2 Hass avocados, chopped

Instructions

Combine first five ingredients (through shallots) in a large bowl. Whisk together the next seven ingredients (through cilantro) in a small bowl. Toss the dressing with the salad. Cover and chill for a few hours or overnight. Right before serving, add avocados and mix gently, being careful not to mash avocados. Garnish with a more chopped cilantro if desired. Serve at room temperature.

Nutrition Information

Serving size:  1 cup

Calories: 464, Fat: 24g, Saturated fat: 3g, Carbohydrates: 52g, Sugar: 7g, Fiber:15g, Protein:13g, Sodium: 591mg, Cholesterol: 0mg

 

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Homemade Fresh Summer Rolls with Easy Peanut Dipping Sauce

yield: 10 rolls

total time: 45 minutes

Ingredients

EASY PEANUT DIPPING SAUCE

1/4 cup creamy peanut butter

1 tablespoon hoisin sauce

1 tablespoon honey

2 teaspoons soy sauce

1 clove garlic, mashed (or about 1 teaspoon minced)

1 teaspoon Sriracha sauce or a chile garlic sauce, optional for spice

1-2 Tablespoons warm water, or more as needed

optional garnish: crushed peanuts, sprinkle of crushed red pepper

SPRING ROLLS

10 spring roll rice paper wrappers

1 large carrot, peeled and julienned

1 large cucumber, julienned (you can peel, but I don’t)

1/2 of a large red pepper, julienned

1/3 cup chopped purple cabbage

1 avocado, sliced

1 mango, sliced

handful fresh cilantro, mint and/or basil

5 large green lettuce leaves (romaine, butter, arugula, kale, etc), torn in half

sesame seeds for garnish (optional)

 

 

 

 

 

Directions

Prepare the dipping sauce: You can whisk everything together in a bowl or use a food processor. I always whisk them because it saves me from cleaning the food processor. Add everything to a medium bowl (except water and optional garnish) and whisk until smooth. Add 1-2 Tablespoons of warm water or until you reach desired thinness. Pour into a serving bowl/ramekin and top with garnish. Set aside.

Prepare the rice paper wrappers: Pour warm water into a large bowl or 9-inch square or round baking pan. The baking pan is what I always use. Working with one at a time, dip the rice paper wrapper into the warm water for 15-20 seconds (or whatever the package suggests). Usually it’s around that time. You want the wrapper to be soft, yet still slightly firm and pliable. Immediately remove from the water and place flat onto a work surface such as a large plastic or ceramic cutting board. Sometimes I use a large wood cutting board, but the wrappers stick to it a little more. Pat the wrapper slightly dry.

Fill the rolls: Place a few sticks of carrot, cucumber, red pepper, and a sprinkle of cabbage on top of the bottom 1/3 of the rice paper as explained and pictured in the post. Then, a small amount of noodles (if using), a slice or two of avocado and a bit of cilantro. Lay 1/2 of a lettuce leaf on top and 4 slices of shrimp on top– as pictured above. Remember, do not overstuff the roll. Start small then add more, as needed, as you roll each one.

Roll them: Roll everything up tightly. To do so, gently pull up the bottom of the roll and roll over the filling. Then, roll and use your hands to tuck the filling in as you go. It’s basically like you’re rolling a burrito! Remember, you want a very tight roll. You can fold in the sides of the rice paper roll if you wish, but sometimes I don’t.

After rolling each, place on a serving plate. Cut in half, sprinkle with sesame seeds, and serve with peanut sauce. This amount is enough for Kevin and I and there are always a couple leftover for lunch the next day.

Make ahead tip/storing: Wrap rolls individually in plastic wrap (suggested to prevent sticking and then tearing) and layer in a tupperware between sheets of parchment or wax paper. Store up to 2-3 days. In terms of taste, the rolls are best served fresh the day they are made. Cover sauce tightly and store in the refrigerator for a couple days.

 

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Cauliflower “Rice” Tabbouleh

Yield: 5 cups

Active Time: 10 minutes

Total Time: 20 minutes

Ingredients

1/2 medium head of cauliflower (about 1 pound), coarsely chopped

5 tablespoons extra-virgin olive oil, divided

1 teaspoon (or more) kosher salt, divided

2 cups (packed) flat-leaf parsley leaves with tender stems

1 cup (packed) mint leaves

2 scallions, white and pale-green parts only, sliced

1 garlic clove, coarsely chopped

1 teaspoon finely grated lemon zest

3 tablespoons fresh lemon juice

1/4 teaspoon crushed red pepper flakes

1/2 medium cucumber (about 8 1/2″ long), cut into 1/4″ pieces

6 ounces cherry tomatoes, quartered

Preparation

Grate cauliflower with the coarse grater disk on a food processor or the largest holes on a box grater until rice-like in texture. Transfer to a large, microwave-safe bowl and toss with 1 Tbsp. oil and 1/4 tsp. salt. Cover with plastic wrap and microwave on high 3 minutes. Carefully remove plastic wrap, spread cauliflower “rice” on a rimmed baking sheet, and let cool.

Wipe out food processor, if necessary, and fit with chopping blade. Pulse parsley, mint, scallions, garlic, lemon zest, lemon juice, 3/4 tsp. salt, and remaining 1/4 cup oil until herbs are coarsely chopped. Transfer to a large bowl and stir in red pepper flakes. Add cauliflower, cucumber, and tomatoes and gently toss to coat. Season with additional salt, if necessary.

Do Ahead

Cauliflower “rice” can be made 3 days ahead. Chill in a resealable container.

Nutrition Facts (for 1/5 of the recipe):

Calories: 167, Total Fat: 14g, Saturated Fat: 2g, Unsaturated Fat: 12g, Sodium: 258mg, Total Carbohydrate: 9g, Fiber: 3g, Sugars: 3g, Protein: 3g

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Skin Care in Spring

Spring is finally in the air in the Inland Northwest. The sun is starting to make appearances, as is the snow, rain, hail, wind – all in the same afternoon. It’s that time of year we eagerly anticipate future seasons and don gym shorts in 45-degree weather – fooling ourselves that it’s warm enough for this attire, am I right? In the same day, wearing a winter coat rated for -50 degrees is more than acceptable. Going between the icy temperatures of the morning, balmy afternoons, wind, and Gobi Desert of the indoors, the skin on your hands and lips starts to become dryer and rougher. As someone who’s dealt with psoriasis a majority of their adult life, I’ve often struggled with dry skin and keeping my condition under control. With the help of several dermatologists throughout the years, I feel like I have a solid plan of action when it comes to protecting my moisture –starved skin.

 

Moisturize

I hate putting lotion on, I hate the feeling, I hate the smell, I hate rubbing it in! However, it’s the first line of defense against dry skin and can be very effective. Whenever I am lax about putting it on, I notice my skin start to crack, so I have embraced it as a reluctant friend. Recommended: CeraVe, O’Keeffe’s Working Hands, Vaseline, Eucerin, Nivea Cream (particularly effective with cracking). After you wash your hands, slap some lotion on ‘em!

Cover-up

Trap that moisture in! Even when the wind isn’t whipping, the sheer cold on your skin dries it out. Slip on some gloves whenever you are going outside. I’m very techy (always on my phone) so I find this particularly annoying. However, there are some great gloves for relatively cheap (around $10) that work well with touch screen devices and keep the variety of temperatures from chapping your hands.

When you are at home, you can also wear gloves to help create an occlusive barrier (traps moisture). Slip some cotton gloves on after you put lotion on. Even wearing them for a few minutes while you read or watch the entire season of Stranger Things can vastly improve your hands (or go for that medical professional look and put a pair of medical exam gloves on while you sleep – no one can judge your look under covers). Keeping in moisture is the look you’re going for here.

Speaking of moisture, choose your soap carefully; many popular soaps can in fact dry your skin out terribly (I’m looking at you AXE). I’m a big fan of Dr. Bronners, Nubian Heritage African Black Soap and dead sea soaps. Take a bath once in a while instead of a shower, and gently pat dry if you are having very dry flare ups. Also, turn the temperature down on your showers. Taking a warm shower vs a hot shower makes a big difference.

 

Exercise

Since I have young kids at home, exercise took a back-burner (okay, to be fair it was never on the front burner), so it has been difficult to regularly try to stay fit and healthy. It is such an important piece to keeping your skin healthy though. By increasing blood flow, exercise helps nourish skin cells and keep them vital.

Exercise can be rough when the weather is unpredictable, but try to get out and burn some extra calories; go for a walk, run, bike ride, enjoy the outdoors while you can- you never know, it could completely change in an hour. Indoors can also offer some great exercise opportunities; in home, with an exercise ball, kettlebells, yoga mat. Or branch out of your norm, join a gym, see what classes are available at the YMCA, join a yoga studio, or even check out CrossFit. Another idea is to walk the mall, if you can avoid the temptation of buying a new set of shoes, doing laps around the mall can be an amazing way to burn calories in a warm environment. Whatever your choice, try to get that heart rate up this time of year.

 

De-stress

Be sure to take time for yourself and relax. Take time to stop and enjoy what you have and those around you.

Don’t be embarrassed.

People can be the worst. It’s so frustrating when you are just starting to feel good about your skin and the guy at the store asks you, “dude, what happened to your hand?”

  1. a) That’s none of your business
  2. b) I thought it was starting to look pretty good…so, thanks.

It only makes it worse for people to comment on your skin or wonder what they’re thinking. Let it go. You can’t control what comes out of people’s mouth. All you can do is your best at keeping your skin healthy. J
*See your provider before making changes to your skin care and exercise routine.

 

by Matt Grebe, Content Manager

 

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Weight Gain – 5 tips to get back on track

Blame it on the wild winter we had. Or perhaps you were too stressed about something in your life to worry about what you were eating? Maybe you had “just a sliver” of a few too many desserts, cakes, slices of pizza, etc. – because a little bit won’t hurt, right? Or to borrow an outdated Jamie Foxx lyric, “blame it on the a a a a a alcohol.” Whatever the excuse, it happened and you’ve acquired some excess weight over the past few months.

It’s easy to get in to a mode of sedentary lifestyle and casually eating when you aren’t even hungry. I mean, cheddar and sour cream chips are so darn tasty – why not?

We’ve worked with our providers to put together a solid plan to get you back on track. Here are our top 5 tips to get you back on track:

  1. Give yourself a break – You aren’t a bad person for switching off the exercise and food intake side of your brain for a bit. You’re a person – it happens to everyone. Too often people throw in the towel because they feel they’ve blown it or it’s too hard. They then give themselves permission to continue to over-indulge thus making it more difficult! No one is perfect and we all fall away from our best intentions and eat the wrong things, skip the gym or get a bit lazy and make excuses. The most important thing to remember is not to berate yourself about it but rather spend the energy getting back on track.
  2. Learn from the experience – If you don’t recognize what led you to fall off the healthy eating wagon, you’ll probably react the same way the next time the situation arises. Write down a list of the situations that trigger you to overeat, and plan an alternative for each. For example, if parties are your downfall, have a healthy snack beforehand to keep your appetite in check.
  3. Be kind – Don’t try to punish yourself with incredibly restrictive diets and over exercise. You may lose weight short term this way, but usually this sets up a pattern of gaining and losing weight. Look at the big picture and understand that weight loss requires a small decrease in calories over a longer period of time. Also, don’t deprive yourself. If you go out once or twice a month to Zips, it won’t kill your diet (depending on how much you drown your meal in tartar sauce-but that’s more of a personal issue. Guess who might be going to Zips tonight…). Just be sure that the majority of the time you’re getting a good dose of fruits, veggies and protein.
  4. Plan ahead – When you get hungry, that’s the moment you tend to overeat. Plan some healthy snacks throughout your day. If you’re away from home, be sure to bring a snack pack or two with options such as carrot sticks, trail mix, almonds, or fruits.
  5. Shake a leg – Can’t make it to the gym, don’t have time for a run? Do something small during a break. Go for a 15-minute walk, take the stairs, etc. Every little bit adds up to the bigger picture of being more active. It can also relieve stress you may have been building up (another reason people tend to overeat). When it is exercise time, try to find something you enjoy. There are a ton of activities out there, you just have to find the right one.

by Bill Bomberger and Matt Grebe

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Spring Allergies- Common Activities to Minimize Symptoms

With the spring season here and pollen in the air, there are a few daily activities you can do to minimize allergy symptoms including:

Eat healthy foods- Improper eating habits aggravate many health problems, including asthma and seasonal allergies. Foods that contain antioxidants such as fruits and vegetables can help battle inflammation which helps with controlling allergies.

Reduce stress– When you are stressed, your body releases stress hormones which sends signals to various parts of your body to prepare for actions. If this is a common occurrence in your body and there is not a physical release, the stress can affect your immune system. In addition, a weakened immune system increases your chances of allergic reactions.

Use your air conditioner– Having windows or doors open is a common way to bring allergens inside your home so instead close your windows and use an air conditioner.

Clean door mats– Cleaning your door mats prevents mites, mold, and fungus- all common allergens, from being tracked into the home.

Spring clean– Dust is a common allergen and cleaning in those tough to reach areas can help minimize allergy symptoms.

These are simple tasks you can do to minimize allergy symptoms, but if you still suffer from symptoms, seek treatment from your health care provider.

 

By Sarah Giomi, Communications Intern and Bill Bomberger, PA-C