Monday, August 3, 2015

What's Up, Doc? Full Circle Health Care 's Carrot Salad with Ginger-Lime Peanut Sauce for Lactation

Carrots are loaded with beta-carotene, which is in high demand when you’re breastfeeding. These bright orange veggies are also a healthy source of carbohydrates, which can boost your potassium levels!

With that being said, our breastfeeding support team at Full Circle Health Care has the perfect recipe for all you lactating mamas out there. Not only can this delicious dish aid in boosting your milk supply, it can also help you shed some of those extra pregnancy pounds!  

Raw Carrot Pasta Salad with Ginger-Lime Peanut Sauce 

For the carrot pasta:
- 5 large carrots, peeled and spiraled into noodles
- 1/3 cup roasted cashews
- 2 tablespoons fresh cilantro, finely chopped

For the Ginger-Lime Peanut Sauce:
- 2 tablespoons creamy peanut butter
- 4 tablespoons coconut milk
- 2 tablespoons liquid aminos
- Pinch cayenne pepper
- 2 large cloves garlic, finely chopped
- 1 tablespoon fresh ginger, peeled and grated
-1 tablespoon lime juice
-Kosher salt to taste

To Prepare the Ginger-Lime Peanut Sauce:
1. Combine all ingredients in a small bowl and mix together until  
    smooth and creamy.

To Prepare the carrot pasta:
1. Wash carrots well, peel them and pat them dry.
2. Using your spiral slicer, make noodles out of all of the carrots. It     will be more difficult to make the noodles once there is only a  
    few inches of carrot left, so you can grate what’s left of the  

3. Place all carrot noodles into a large serving bowl. Pour the
    ginger-lime peanut sauce over the noodles and gently toss

4. Serve with roasted cashews (or peanuts) and freshly chopped  

If you don't have a spiral slicer, you can simply grate the carrots with a box grater.

Nutritional Information
Makes 4 Servings
Calories per serving: 121
Total fat: 8g
Carbohydrates: 11g
Sugar: 4g
Fiber: 3g
Protein: 3g
Potassium: 249mg
Vitamin A: 152% 
Vitamin C: 10%
Calcium: 3%
Iron: 5%

Whether you're a first-time mom or a seasoned parent, nursing your infant can often come with its fair share of questions. 

Our lactation consultants at Full Circle Health Care can help all mothers get the answers they're searching for when it comes to breastfeeding. CLICK HERE to learn more!

--Your Full Circle Health Care Team

Friday, July 24, 2015

Striking a Cord: How Cord Blood Banking Could Save Your Baby's Life

In light of National Cord Blood Awareness Month, our Full Circle Health Care wellness team wants to share some valuable information about the benefits of cord blood banking and how it can potentially save your baby's or someone else's life in the future.

What is cord blood? 

Cord blood is the blood found in your baby's umbilical cord. It contains life-saving stem cells that can grow into blood vessels, organs and tissues. 

A baby's cord blood can be collected at birth and stored for use in the future.

What is cord blood banking?

Cord blood banking is when blood left in your newborn's umbilical cord and placenta is collected and stored for future medical purposes. 

When it comes to cord blood storage, you have two options:

1. You can donate your baby's cord blood to a public cord blood bank for anyone who needs it.

2. You can pay to store your baby's cord blood in a family cord blood bank for later use by your baby or another relative.

How is cord blood collected?

Collecting cord blood is a simple, safe and painless procedure that usually takes about five minutes and happens right after birth. 

When the umbilical cord has been cut, the leftover blood in the cord is saved. The cord blood is then sent to a laboratory, processed and frozen for long-term preservation.

What are the benefits of cord blood banking?
Cord blood is a great source of blood stem cells, which are the powerhouse of the blood and immune system. 

Additionally, stem cells can help repair tissues, organs or blood vessels and can be used to treat more than 80 types of diseases.

Which diseases can be treated with cord blood?

Certain types of:
  • Cancers 
  • Bone marrow failure syndromes 
  • Blood disorders
  • Metabolic disorders
  • Immunodeficiencies

How much cord blood is stored in the United States, and where is it located?
More than 1 million units of cord blood are stored in family banks in the U.S. today.

Bringing a new life into this world can be one of the most unique experiences you endure throughout your adulthood. Our experienced medical team at Full Circle Health Care can provide you with all the information you need to be as healthy as possible while you are expecting. 

For information about our pregnancy counseling or other prenatal care services, click here.

Here's to happy, healthy pregnancy!

~ Your Full Circle Health Care Wellness Team


Friday, July 10, 2015

Don't Spill The Beans: Full Circle Health Care's Chicken Tostadas With Black Bean Salsa

Beans have always been a good source of fiber and protein, but now there are even more reasons to include them in a diabetic diet. In a 2012 study, researchers found that eating about a cup of legumes daily resulted in better blood sugar control (for both blood glucose and A1C) and lower blood pressure. 

Also, consuming more fiber may lower the risk of a first-time stroke, according to the American Heart Association (AHA) journal Stroke. The researchers concluded that every 7-gram increase in total dietary fiber was associated with a 7 percent lower risk of a first-time stroke.

To help you include more beans in your diet, your Full Circle Health Care Inc. wellness team wants you to try this delicious recipe for Chicken Tostadas with Black Bean Salsa.

-6 6 - inches corn tortillas
-Nonstick cooking spray
-1 14 - ounce can reduced-sodium chicken broth
-1 teaspoon chili powder
-1 teaspoon ground cumin
-1/2 teaspoon dried oregano, crushed
-3 skinless, boneless chicken breast halves (14 to 16 ounces total)
-1 15 - ounce can black beans, rinsed and drained
-3/4 cup frozen whole kernel corn, thawed
-1/2 cup chopped fresh tomato
-1/4 cup chopped onion
-1/4 cup snipped fresh cilantro
-3 tablespoons lime juice
-1/8 teaspoon ground black pepper
-2 cups shredded Romaine lettuce
-Fresh cilantro sprigs (optional)
-1/3 cup light dairy sour cream (optional)
-Lime wedges (optional)

1. Preheat oven to 400 degrees F. Coat both sides of tortillas with nonstick cooking spray. Place on baking sheets. Bake for 7 to 9 minutes or until lightly browned. Transfer to wire racks to cool. Tortillas will crisp up as they cool.

2. Meanwhile, in a large skillet combine broth, chili powder, cumin, and oregano. Bring to boiling. 

3. Add chicken; return to boiling. Reduce heat and simmer, covered, for 8 to 10 minutes or until chicken is no longer pink (170 degrees F). Remove from heat. Let chicken cool in the liquid about 15 minutes or until cool enough to handle. When cool enough to handle, transfer chicken to a cutting board and shred the chicken into large pieces using two forks. Return shredded chicken to the cooking liquid.

4. In a medium bowl combine beans, corn, tomato, onion, snipped cilantro, lime juice, and pepper.
Place tortillas on serving plates. Top with lettuce and bean mixture. Using a slotted spoon, spoon chicken atop bean mixture. If desired, garnish with cilantro and serve with sour cream and lime wedges. Makes 6 tostadas.

Nutritional Information
Calories Per Serving: 207 
Total Fat: 2 g
Cholesterol: 39 mg
Sodium: 285 mg
Carbohydrates: 28 g 
Dietary Fiber: 6 g
Protein: 23 g 

Full Circle Health Care is a leader in providing comprehensive obstetrics and gynecology services to women in adolescence through late adulthood. We specialize in high risk, critical care obstetrics as well as general women's health. CLICK HERE to learn more.

~ Your Full Circle Health Care Inc. Wellness Team

Tuesday, June 30, 2015

Red, White & Blueberry! Full Circle Health Care 's Greek Yogurt Popsicles

Cool down on the 4th of July with this red, white & blueberry popsicle recipe from our Full Circle Health Care wellness team. 

This treat is terrific for expectant mothers and their growing "firecrackers" because not only are they made with Greek yogurt (a healthful snack during your pregnancy diet that supplies calcium and protein), it contains fresh berries... which are packed with vitamin C, potassium, folate and fiber!

Red, White & Blueberry Popsicles 

- 1 cup raspberries
- 1 cup blueberries
- 1 cup vanilla flavored Greek Yogurt

1. Using a small 4 cup food processor or blender, puree the raspberries until smooth. Set aside.

2. Repeat with the blueberries. 

3. Put the yogurt and each of the berry purees in small measuring cups with spouts. The goal is to thin them just a bit so they can be poured. Use water for the yogurt and the raspberries and, depending on the color of your blueberries, you can use water or yogurt if you need to brighten up your 'blue.' Keep these cups chilling in the refrigerator when you are not using them.

4. To layer your pops, start by pouring a little of the blueberry in the bottom of each mold. 

5. Put the mold in the freezer and freeze till firm (at least an hour or more).

6. Layer a little bit of yogurt into each mold for the next stripe. You will be able to see through the side of the mold to check your progress. At this point, cover the top of the mold with foil, and insert the popsicle sticks. Make sure to get the stick a little bit into the frozen layer so they will stand straight. Return to the freezer until solid.

7. Remove the foil and add your raspberry stripe, and so on until the molds are filled. Make sure to freeze each stripe until solid before adding the next (don't worry if the stripes are uneven, but do try to clean up any dribbles as you go!).

8. Once filled and completely frozen, you can un-mold your pops. Fill the sink with hot water, remove the foil and immerse the mold just up to the lip, being careful not to let any water splash onto the top. Hold it for 30 seconds, remove and try to pull the pops out. If they don't slide out, immerse again for just a few seconds.

9. Keep the popsicles in the mold until you are ready to serve or if you are working in batches, wrap each pop quickly in waxed paper and return to the freezer. 

10. Serve and enjoy your refreshing, nutrition-packed snack (makes 10 popsicles)! 

Nutritional Information
Calories per popsicle: 37
Total fat: 0.53g
Carbohydrates: 6.7g
Sugars: 4.5g
Dietary fiber: 1.2g
Protein: 2.12g
Potassium: 65.6mg

If you are currently pregnant or think you might be, CLICK HERE to contact Full Circle Health Care to schedule a visit.

Have a great 4th of July!
--Your Full Circle Health Care Wellness Team

Tuesday, June 23, 2015

Get Heart Smart! Full Circle Health Care 's Maple BBQ Salmon

If you're concerned about heart disease, eating one to two servings of fish a week could reduce your risk of a heart attack. Fatty fish like salmon contains tons of omega-3 fatty acids. 

Enjoy this recipe from our Full Circle Health Care wellness team for Oven Roasted Maple BBQ Salmon! 

Oven Roasted Maple BBQ Salmon

- 4 (6 oz.) salmon fillets
- 2 tablespoons maple syrup
- 2 tablespoons lemon juice
- 1 tablespoon chili powder
- 1 tablespoon paprika
- 1 teaspoon garlic powder
- 1 teaspoon ground cumin
- ½ teaspoon salt
- ⅛ teaspoon black pepper


1. Cover a baking sheet with foil and spray with cooking spray. 

2. Place the salmon on the baking sheet and drizzle on the maple syrup and lemon juice.

3. Mix the chili powder, paprika, garlic powder, cumin salt and black pepper in a small bowl. Sprinkle liberally onto the remaining salmon fillets.

4. Set the oven to 400 degrees and place the salmon into the oven right away (without waiting for it to come to temperature). Bake for 20 minutes.

Nutritional Information

Makes 4 Servings
Calories: 398
Total fat: 23.5g
Carbohydrates: 10.3g
Sugars: 6.6g
Dietary fiber: 1.6g
Protein: 35.6g
Vitamin A: 31%
Vitamin C: 16%
Calcium: 4%
Iron: 10%

Becoming aware of symptoms and risks, eating a heart-healthy diet and exercising can help protect you against heart disease! CLICK HERE to learn more about heart disease and what you can do to prevent it.

Here's to being heart smart!

~ Your Full Circle Health Care Wellness Team

Friday, June 19, 2015

Got Milk? Full Circle Health Care 's Lactation Cookies Recipe

What if we said you can eat cookies to help you produce milk for your baby? Yes, that's right... COOKIES!

This delicious recipe from our Full Circle Health Care breastfeeding support team combines brewers' yeast, wheat germ, flaxseed and whole oats to help boost milk production among lactating moms.

Lactation Cookies

- 2 tablespoons flaxseed meal
 - 1/4 cup water
 - 1 cup butter, softened
 - 1 cup white sugar
 - 1/2 cup brown sugar
 - 3 egg yolks
 - 1 1/2 teaspoons pure vanilla extract
 - 2 cups all-purpose flour
 - 1/4 cup brewers' yeast
 - 1 tablespoon wheat germ
 - 1 teaspoon baking soda
 - 1/2 teaspoon salt
 - 1/2 teaspoon cream of tartar
 - 2 1/2 cups old-fashioned oats
 - 1 cup chocolate chips


1. Preheat oven to 350.
2. Mix flaxseed with water in small bowl and let soak for 5 minutes.
3. Beat butter, white sugar and brown sugar together in a large mixing bowl until creamy. Add egg yolks and vanilla extract; beat to incorporate. Stir flaxseed mixture into the butter mixture.
4. Mix flour, brewer's yeast, wheat germ, baking soda, salt and cream of tartar in a separate bowl; add to butter mixture and stir until just combined. Fold oats and chocolate chips into the dough.
5. Roll dough into walnut-sized balls and place 2 inches apart onto a baking sheet.
6. Bake until edges are golden (about 10 to 12 minutes). Allow cookies to cool on the baking sheet for 1 minute before moving to a wire rack to cool completely.

Nutritional Information

Serving Size: 1 cookie
Servings per recipe: 36
Calories per serving: 158
Calories from Fat: 68
Total Fat: 7.5g
Potassium: 81 mg
Carbohydrates: 21.3g
Dietary Fiber: 1.4g
Protein: 2.4g
Sugars: 11.2g
Vitamin A: 4 %
Calcium 2: %
Iron: 10 %
Vitamin B: 64 %
Folate: 29 %

Think you could benefit from our breastfeeding support services? Click Here to schedule an appointment with one of our Full Circle Health Care lactation consultants!