Instructions
Cook onions and garlic in oil until tender, about five minutes. Add in the rest of the sauce ingredients, mix well and bring to a rolling boil, then reduce heat to low and let simmer for 30 minutes. Cover after five minutes.
Preheat oven to 400 degrees. Heat oil in a large pan over medium heat. In a bowl, add all dry ingredients and mix well. Dredge each piece of chicken, first in the dry mix, then eggs, then dry mix again. Carefully place each piece of chicken in the frying pan with the butter or ghee and fry until golden brown, or about three minutes on each side. Remove chicken from the pan and set it aside.
Pour your sauce into the frying pan. Heat the sauce to a simmer and then add the chicken back into the pan on top of the sauce. Simmer for another five minutes, then cover and cook in preheated oven for 10 minutes.
Remove the cover after 10 minutes. If you want to add mozzarella cheese slices, this is the time to do it. Place one on each piece of chicken. Cook uncovered for another 10 minutes.
Recommended by Dr. Mace Coday Contact
Professor, Preventive Medicine and Psychiatry
UT Health Science Center
Posts represent the views, expertise and recommendations of their authors and do not necessarily reflect an endorsement by the University of Tennessee. Furthermore, the content of the blog is for informational purposes only. The content of the blog is not, and is not intended to be used as, a substitute for professional medical advice, diagnosis, or treatment.
After five years of divinity school and ordination exams, my husband is handing off the academic baton in August to our son, who is starting kindergarten, and me, as I begin work on my doctorate.
As a result, we’re embracing all things summer, especially reading.
I am putting down textbooks, professional journals and student assignments and instead picking up Dr. Seuss, Southern Living magazine and that reading wish list that all teachers have tucked away, collecting dust.
As a dietitian, I often ask myself what normal people are reading about health and nutrition. If you’re looking for a good book, I hope you will consider this title.
Many health-related books leave us feeling guilty, overwhelmed, or worse, lied to. Alternatively, this book made me feel as though I was traveling the globe, making new friends and, in general, hopeful about my health.
Buettner, a longevity expert and National Geographic Fellow, travels the world researching blue zones–communities with exceptionally high numbers of residents who are 100 or more years old.
In one chapter, he asks Okinawan, Japan native, Kamada, her secrete to living to the age of 102.
“Eat your vegetables, have a positive outlook, be kind to people and smile,” Kamada replied.
Buettner’s book allows us to glean from a few of our oldest “fathers and mothers” on the planet about food, activity and social habits that may be key to a full and healthy life. Similarly, Exodus 20:12 says, “Honor your father and mother, that your days may be long…”
“The Blue Zones” will encourage you to make the environment around you more healthful. And, while there is a focus on your plate and activity, it also will gently challenge you to consider how your attitude, the company you keep and even faith may affect your overall health, well-being and chances for longevity.
Melissa is a registered dietitian and dietetics lecturer in the Health and Human Performance Department at UT Chattanooga. She and her husband, Chris, are the proud parents of a playful son, Craig. She enjoys time with her church family, taming her lab mutts–Mabel and Moses—wine with neighbors and traveling south for a beach vacation or visit with her nieces. Her favorite subjects are faith, food, farming, family, friends and football. She earned a bachelor’s degree in nutrition from Samford University and a master’s degree in health education from UT Chattanooga.
Posts represent the views, expertise and recommendations of their authors and do not necessarily reflect an endorsement by the University of Tennessee. Furthermore, the content of the blog is for informational purposes only. The content of the blog is not, and is not intended to be used as, a substitute for professional medical advice, diagnosis, or treatment.
It seems like every time I put on mosquito repellent, I’m nowhere close to a sink to wash the chemicals off my hands. And even if I am close to a sink, somehow I end up getting the repellent back on my hands or worse—in my eyes or on my food.
Traditional mosquito repellent stings, burns and tastes horrible because it contains highly toxic chemicals. Most repellents include safety guidelines for children and pregnant women, and there are documented studies on detrimental health effects of using repellent containing DEET.
Two summers ago my husband and I took a four-day weekend camping trip at Land Between the Lakes in Kentucky. After that trip, I reached my breaking point with DEET repellents and the like. It occurred to me that there must be other repellent options.
After that camping trip, I decided to avoid the gross-tasting and toxic situation entirely by becoming a bit more “green” (remember—while we are aiming for our skin, we also spray these chemicals into the air). I did some research online and made my first batch of eco-friendly, essential oil-based mosquito repellent.
It is true that essential oil-based repellents evaporate and soak in your skin quickly, but I never need to worry about chemical side effects when I re-apply. Plus, it smells great and is tasteless. A complete win all around!
You can customize this recipe to your own preference once you get familiar with the oils and scents.
INGREDIENTS
Carrier Liquids: Carrier liquids are necessary because you don’t want to put essential oils directly on your skin, and you need your oils to bind together.
I like using witch hazel, grapeseed oil and vodka for my carrier liquids. Witch hazel and grapeseed oil are great for your skin and can be found at your grocery store of choice (grapeseed oil is stocked by the other cooking oils). Vodka acts as a preservative, but it also has mosquito-repelling properties.
Don’t use flavored vodka or any preservative with sugar in it. If you’re averse to using vodka, you can use vegetable glycerin.
Essential Oils: Essential oils have natural mosquito-repelling properties and smell great. Pick your favorites from the list below:
Catnip
Lavender
Lemongrass
Rosemary
Clove
Eucalyptus
Tea Tree
Geranium
Peppermint
Tip 1: Catnip is one of the most effective and longest lasting oils. Plan on this oil being the ESSENTIALessential oil.
My favorite essential oil combinations are catnip, tea tree, rosemary, clove, eucalyptus and lavender. The more oils you use, the stronger the repellent and better it smells. And remember that catnip oil is the strongest, so make sure almost half your overall drops are catnip oil.
DIRECTIONS
Pour 4 ounces of distilled water into a spray bottle. I use an 8 ounce (purse-sized) aluminum spray bottle that I bought in the beauty aisle at the grocery store.
Add half a tablespoon of grapeseed oil and one teaspoon of vodka. Then, add 25-30 drops of catnip oil and another 20-30 drops of each of your selected additional essential oils.
If you spill a little or lose track while counting, don’t worry. This doesn’t have to be an exact science.
Fill the rest of the spray bottle with witch hazel.
Tip 2: Leave a little room at the top so it doesn’t overflow when you screw the nozzle back on.
Shake bottle, then spray and rub into skin. Re-apply as needed, roughly every 60–90 minutes.
Tip 3: Test a little at a time with kids—the strength of the lemon/lemongrass and eucalyptus essential oils can sometimes irritate the skin of very young children.
Lili’a Uili Neville is a runner, environmentalist and health nut. Lili’a is the communications director in the Office of the Vice Chancellor for Diversity at UT Knoxville. When she’s not at work, she is underestimating how long it will take her to complete a craft project, telling funny stories about her dog and cat or having a classy date night with her husband.
Posts represent the views, expertise and recommendations of their authors and do not necessarily reflect an endorsement by the University of Tennessee. Furthermore, the content of the blog is for informational purposes only. The content of the blog is not, and is not intended to be used as, a substitute for professional medical advice, diagnosis, or treatment.
As busy as we all are with work, family, social and personal obligations, there’s often no choice but to skip deliberate physical activity when our schedules get overcrowded. At least, that’s true for me.
Whether walking, hiking or going to the gym, I really enjoy getting to spend some time exercising. Recently, though, that time was consumed by the need to support my husband, Bill, as he underwent knee replacement surgery. We both knew it was a big deal, but I had no idea how much of my days were going to be filled at the hospital, the inpatient rehab facility, traveling to physical therapy and tending to our household completely solo.
For three full weeks, I lived in the world of caregiving. In that world, as anyone who’s spent time there knows, your otherwise normal routine disappears, household chores fall by the wayside, and you eat from a vending machine or a drive-thru. And for me, let’s just say poor food choices and getting no exercise were a bad combination for weight management, and leave it at that.
Bill’s knee replacement surgery was on May 5, 2015. He has had the best experience possible and is recovering quickly, for which I’m very thankful. I’m thankful, too, that I’ve been able to resume a near-normal routine, with some time for periodic exercise.
I’m also looking forward to the time in the future when Bill can join me in some of our favorite active pursuits—a list topped by hiking. In fact, while still a rehab inpatient, Bill set a goal of hiking to the top of Mount LeConte next year, on the first anniversary of his new knee.
Bill on Alum Cave Trail en route to Mount LeConte in 2014
At an elevation of 6,593 feet, Mount LeConte is the second-highest peak on the Tennessee side of Great Smoky Mountains National Park, with Clingman’s Dome the highest at 6,644 feet. LeConte is one of the park’s most beautiful, signature hiking destinations, accessible to the public only on foot via challenging trails. In my experience, Clingman’s Dome is more of a driving destination, where people park at the base of a paved, one-mile walkway and make that very steep trip on foot to the impressive observation tower.
Hiking Mount LeConte can be one of those “been there, done that, got the T-shirt” activities, thanks to a small-scale store operating in a lodge atop the mountain. Each year, a new “LeConte Lodge” T-shirt design – complete with the current year’s imprint – is sold only on top of the mountain. Bragging rights and avid hikers are good for T-shirt sales.
When my husband wore his 2014 shirt to post-op physical therapy, he was the talk of the group. His therapists were impressed that a knee replacement patient had ascended LeConte with what had to have been a very damaged and painful knee just 11 months earlier.
That inspired Bill. Having learned that total knee replacement requires 12 months for full, complete recovery, he decided he would celebrate the one-year mark by ascending LeConte again, via the 10 miles roundtrip Alum Cave Trail. I was pleased his experience was going so well that he was already looking forward to returning to hiking, and a big hiking challenge, at that.
We have a long way to go, and he has a lot of physical therapy ahead to prep for us to take on that challenge, but I’m eager and confident it will happen. I’m also reminded of the importance— to exercising regularly—of setting goals. I don’t know anyone who decided to run a marathon and ran one the same day. I never have and am confident I never will run a marathon, but I have set activity-related goals, and every time I did, they were the catalyst to better fitness.
Setting goals is motivating and helps you stay focused. Goals give you a reason to stick with and track your physical activity. Checking off a goal—whether it’s walking five miles a week or running five miles a day—brings a satisfying sense of accomplishment and can encourage you to set more challenging goals. Among family members, setting goals can encourage participation and friendly competition. Goals can start anywhere—wherever is most realistic—and without them, it can be hard to start at all.
If you’re older and it’s been a while since you were active, you also might enjoy the wealth of great information in the National Institute on Aging’s “Exercise and Physical Activity” guide. It’s a comprehensive resource on various types and benefits of exercise – and identifying and setting goals.
In my house, Mount LeConte is on the figurative horizon until May 2015, when I’m counting on seeing its actual horizon.
Gina and her husband, Bill Phelps, are outdoor and hiking enthusiasts who especially enjoy venturing into new territory. They share a love of all things Vols, baseball and travel. Gina is assistant vice president and director of communications for the UT System Administration.
Posts represent the views, expertise and recommendations of their authors and do not necessarily reflect an endorsement by the University of Tennessee. Furthermore, the content of the blog is for informational purposes only. The content of the blog is not, and is not intended to be used as, a substitute for professional medical advice, diagnosis, or treatment.
Ingredients
¾ pound salmon fillet
Freshly ground pepper
2 teaspoons Dijon mustard
2 teaspoons low-fat yogurt or sour cream
½ cup ground pecans
Instructions
Preheat oven to 450 degrees. Pepper both sides of salmon and place in pan covered with aluminum foil. Combine mustard and yogurt; spread over salmon. Sprinkle with pecans. Bake 12-15 minutes at 450 degrees.
Recommended by Rebecca Krukowksi Contact
UT Health Science Center
Assistant Professor, Department of Preventive Medicine
Posts represent the views, expertise and recommendations of their authors and do not necessarily reflect an endorsement by the University of Tennessee. Furthermore, the content of the blog is for informational purposes only. The content of the blog is not, and is not intended to be used as, a substitute for professional medical advice, diagnosis, or treatment.
As a little girl growing up in the country, I spent summers in the woods. Climbing trees, wading creeks and exploring. When I grew up and moved to the city, I left the woods, but the woods have never left me.
Fortunately, I live only 50 miles from about a half-billion acres of woodlands in Great Smoky Mountains National Park. Even though it’s the most-visited national park in the country, it’s still plenty big enough to offer the peace, quiet and beauty that draw me to the woods. I go there to hike, my favorite combination of stress reliever and physical activity.
Hiking is something almost anyone can do, and you don’t have to live near a national park to take advantage of it. Besides the Great Smoky Mountains, Tennessee has another National Park Service site, the Big South Fork National River & Recreation Area, along with 56 state parks. Those, combined with greenway systems in many Tennessee cities, make up almost 1,000 trails and walking routes accessible throughout the state. That’s a lot of opportunity to get out of the house, away from the office and into a happy place.
There, parents can spend time with their children, friends can spend time together, but you don’t have to spend any money. Tennessee’s state and national parks are open seven days a week, year-round, and they don’t charge entry fees.
No special equipment or knowledge is required, either, but here are some basic tips for hitting the trail:
Know the distance and degree of difficulty—most park or trail maps have labeled routes according to the challenge presented. Beginner trails are usually suitable for all fitness levels.
Check the forecast—being unprepared for weather conditions makes for a bad experience. Even if the forecast is clear, it’s still a good idea to take along rain gear if you may be out most of the day.
Footwear and gear—sneakers or athletic shoes are OK for flat, smooth surfaces, but more challenging terrain or hikes much longer than a couple miles call for comfortable and waterproof hiking shoes or boots. Apply insect repellent and sunscreen before hitting the trail, and dress in layered clothing suitable for the temperature.
Food and water—plan to have snacks or food and water appropriate to the amount of time and distance you want to cover. A good rule of thumb is to bring enough water so that you can drink 8 ounces (one cup) for every 15 minutes you’re on the trail, and a healthy snack for every 60 to 90 minutes.
Start short—beginners can easily overestimate how far they can go. It’s not only no fun to run out of steam mid-hike, it can be a health or safety risk. Know your limitations and those of anyone joining you. Start with an easy trail and limit the distance, to maybe 2 miles or less.
Don’t go it alone—it’s best not to take chances on having a problem and no one to help. Those new to hiking, especially, should go in pairs or small groups. Take your cell phone—though signal is not always available in state or national parks—and let someone know when you expect to return.
My husband and I really enjoy hiking and our relatively close proximity to Great Smoky Mountains National Park. We go often with friends—hiking 600-800 miles a year—and you never know when you might make a new friend, such as this Barred Owl watching over us once as we passed along a trail below his perch.
For more information on walking and hiking trails in Tennessee, visit:
Gina and her husband, Bill Phelps, are outdoor and hiking enthusiasts who especially enjoy venturing into new territory. They share a love of all things Vols, baseball and travel. Gina is assistant vice president and director of communications for the UT System Administration.
Posts represent the views, expertise and recommendations of their authors and do not necessarily reflect an endorsement by the University of Tennessee. Furthermore, the content of the blog is for informational purposes only. The content of the blog is not, and is not intended to be used as, a substitute for professional medical advice, diagnosis, or treatment.
I had just gotten my annual physical. My doctor told me that I was 30 pounds overweight. My blood sugar was dangerously high. And my blood pressure had gotten to a level that had captured my physician’s attention.
I was stunned. While I knew that I was overweight, I had recently completed the St. Jude marathon in Memphis and had set my personal best for that race and distance. I was “in shape.” But I knew that I hadn’t felt well in years. My sleeping habits were suffering, and I had noticed more swelling and pain in my joints. Something had to change.
He suggested that I consult a nutritionist to look at my eating. I immediately contacted a local professional to help educate and train me on good food choices and habits.
I’ve learned a great deal in the last four months.
Lesson 1: You can’t out-exercise bad eating habits.
No matter how much you walk or run, poor food choices will derail any good total-wellness plan.
Lesson 2: A well-balanced diet is easy to follow.
It just takes discipline and preparation. Use your Sunday evenings to plan your week of eating. When are you traveling? How often will you be eating at restaurants? When can you bring your lunch to work? Planning ahead so that you can make food choices ahead of time is essential. We are sporadic about eating healthy. Not planning ahead equates to poor decisions.
Lesson 3: Exercising 30 minutes a day is key to good physical (and mental) health.
I used to think that hours in the gym or on the road were needed to lose weight. I’ve now discovered that a mix of healthy eating plus consistent exercise—regardless of the particular routine—keeps me headed in the right direction. Try 30 minutes of walking with your spouse or riding bikes with your kids. Get up 30 minutes earlier in the morning to go for a run before work. Get on an elliptical machine or stationary bike while you watch the news. Whatever it takes—fit exercise into your daily schedule and make it a priority.
Lesson 4: Figure out your nutritional needs.
It varies from person to person, but I currently subscribe to a 40/30/30 plan. That’s 40 percent of my diet being lean proteins, 30 percent being good carbohydrates and 30 percent being heart-healthy fats. I eat three meals a day, plus three snacks in between. This keeps me satiated and full. A doctor or nutritionist can help you figure out a plan just for you.
Lesson 5: Set attainable goals.
Instead of striving to lose 30 pounds, break it into smaller units. You want to lose 5 pounds. Or, you want to fit into those jeans you wore two years ago. Whatever your goal—make it reachable and tangible.
I’ve lost 19 pounds since the holidays. My blood sugar is down, and I’m sleeping better. Best of all, I feel so much better.
I still have miles to go, but I’ll get there…one decision at a time.
Keith Carver BlogContact UT System Administration
Keith is husband to an amazing woman and dad to three active children. He enjoys getting outdoors with his wife, Hollianne, fishing, watching his children play sports all over East Tennessee and reading biographies of historical figures. He currently serves as the executive assistant to UT President Joe DiPietro.
Posts represent the views, expertise and recommendations of their authors and do not necessarily reflect an endorsement by the University of Tennessee. Furthermore, the content of the blog is for informational purposes only. The content of the blog is not, and is not intended to be used as, a substitute for professional medical advice, diagnosis, or treatment.
Ingredients
2 yellow squash, sliced
2 zucchini, sliced
1 pint cherry or grape tomatoes
2 tablespoons olive oil
1 teaspoon Italian seasoning
Salt & pepper, to taste, optional
Parmesan cheese, freshly grated
Instructions
Combine the squash, zucchini and tomatoes in a bowl; toss to mix. Add the olive oil, Italian seasoning, salt and pepper; toss to coat. Spread one-third of the vegetables in a baking dish and sprinkle with cheese. Repeat the layers two more times. Bake, covered with foil, at 350 degrees for 30-40 minutes. Serves 4.
Recommended by Melissa Powell Contact UT Chattanooga
Clinical Instructor, Lecturer and Registered Dietician, Department of Health and Human Performance
Posts represent the views, expertise and recommendations of their authors and do not necessarily reflect an endorsement by the University of Tennessee. Furthermore, the content of the blog is for informational purposes only. The content of the blog is not, and is not intended to be used as, a substitute for professional medical advice, diagnosis, or treatment.
Ingredients
1/4 cup finely diced onion (optional)
1 head cauliflower, finely chopped, cooked and drained well
1 cup panko crumbs
1 large egg, lightly beaten
2 tablespoons low-fat mayonnaise
1 teaspoon Worcestershire sauce
2 teaspoons Dijon mustard
Dash of hot sauce
Kosher salt and freshly ground pepper
Extra virgin olive oil
Instructions
Heat 2 tablespoons olive oil in a large nonstick skillet over medium-high heat. Mix 1/2 cup panko, the egg and mayonnaise in a small bowl. Add Worcestershire, mustard and hot sauce. Fold the cooked, chopped cauliflower into the panko mixture. Add 1/4 teaspoon salt and a pinch of pepper. Shape into patties, and cook until crispy golden brown.
Recommended by Julie Floyd Contact UT Martin Associate Professor, Department of Nursing
Posts represent the views, expertise and recommendations of their authors and do not necessarily reflect an endorsement by the University of Tennessee. Furthermore, the content of the blog is for informational purposes only. The content of the blog is not, and is not intended to be used as, a substitute for professional medical advice, diagnosis, or treatment.
Ingredients
6 cups of old-fashioned rolled oats
1 cup of oat bran
1 cup of wheat germ
1/2 cup of ground pecans
1/2 cup of ground walnuts
1/2 cup of sliced or slivered almonds
1/2 cup of flaxseed
1/3 cup of sesame seeds
1/2 cup of sunflower seeds
3/4 cup of honey or molasses
3/4 cups of oil (any type other than olive oil)
2 tablespoons ground cinnamon
1 teaspoon vanilla
1 cup of any combination of dried fruit (chopped if needed)
Instructions
Combine oats, oat bran, wheat germ, nuts and seeds in a bowl or pan with high sides. Mix well and set aside. Combine honey/molasses, oil, cinnamon and vanilla in a measuring cup. Pour over the oat mixture. Toss until well blended.
Microwave on 50% power (don’t miss this or you will burn your cereal) for 10 minutes. Stir well and microwave again on 50% power for 10 minutes. Cool. Add dried fruit. Store in refrigerator in air-tight container.
Recommended by Rebecca Krukowksi Contact
Assistant Professor, Department of Preventive Medicine
UT Health Science Center
Posts represent the views, expertise and recommendations of their authors and do not necessarily reflect an endorsement by the University of Tennessee. Furthermore, the content of the blog is for informational purposes only. The content of the blog is not, and is not intended to be used as, a substitute for professional medical advice, diagnosis, or treatment.
