World Health Day!

April 7, 2017


Every year the world celebrates “World Health Day” on April 7th. This global initiative is run by the “World Health Organization” (WHO) in order to raise awareness about a variety of different global health initiatives. WHO coordinates eight official global health campaigns (one of which is World Health Day), such as World Immunization Week, World AIDs Day, World Blood Donor Day, and others.

The 2017 Theme: “Depression: Let’s Talk”

Every year, the World Health Organization features a different “theme” to emphasize a certain area of health to try and improve upon. In recent years, WHO had themes called, “Beat Diabetes,” “Food Safety,” “Small bite, Big threat,” and others.

For 2017, WHO has chosen the theme to be “Depression: Let’s Talk” in order to raise awareness about depression.

Depression affects people of all ages, no matter where they originated, who they are, where they’re at in life. It impacts people many people on a daily basis and makes it incredibly difficult to get through life and business “as normal,” including even the most menial and “easiest” tasks we can consider.

Depression can affect more than just the individual who suffers from it. All people that are related to the individual can be impacted in small or large ways. Family members, friends, coworkers, and others can all be impacted as a result of a single individual’s struggle with depression.

At the worst, depression can get serious enough to cause the individual to self-inflict injury or even go as far as suicide. This is why it’s critical that we as a society choose to be open with the discussion of depression: to help those that are suffering realize that they are not alone and that there are options available to treat and overcome depression.

The more we talk about depression and the more people realize that it’s an issue of mental health and not just “feeling sad,” the more likely people who are suffering will start to seek the help that they need, and that it’s okay to get help.

If you or someone you know is suffering from depression, reach out to them and help them to find ways to get the professional help that they need to make an effective recovery. If you have overcome depression in your own life or have seen others close to you do so, make sure to share your story to encourage those that suffer.

Being open about depression, sharing experiences, and communicating to others will help to lower the negative stigmas around it and will help to promote a more open and welcoming community around this debilitating mental condition.

Contact us today at North County Health Services to learn more about depression, how you can get the help you (or someone you love) may need, and how to help to contribute to the World Health Organization’s mission to raise awareness about depression and mental health this year.

Green Clover Protein Pancakes!

March 16, 2017



As everyone gets ready for the annual celebration of everything green, also known as Saint Patrick’s Day, we have a festive, healthy, and of course green St. Patty’s Day recipe for you!

These green clover pancakes are packed with protein and only have one gram of sugar. Not only do these pancakes have amazing stats, but the green hue is created naturally with the use of spinach! Yes, this leafy green is one of the easiest veggies to sneak into smoothies and other meals. Spinach is full of calcium, magnesium, iron and all kinds of vitamins and minerals that your body craves.


1 bottle of Premier Protein Vanilla Shake

1 ¼ cups oats

1 egg

1 ½ cups spinach

½ tsp baking powder


Blend all ingredients together until well combined and smooth. The batter should be thick and green!

Preheat a skillet over medium-high heat. Spray the skillet with cooking spray. If you’re using a cookie cutter to create a clover shape, you want to make sure you spray down the cookie cutter for easy removal.

Allow to cook for about a minute, until the edges are set and you can remove the cookie cutter. Allow to cook on the one side until bubbles rise to the top. Flip and cook 1-2 minutes on the other side.
Enjoy with syrup, peanut butter, berries, or your favorite toppings!


recipe by

American Heart Month

February 6, 2017

Heart health

Ever since President Johnson declared February National American Heart in 1964, our nation has dedicated the month of February to cardiovascular health. Cardiovascular disease is America’s number one cause of death in both men and women. Luckily, there are steps we can take to help reduce our risk and improve our cardiovascular health. The most important things to consider when focusing on your heart health is healthy eating, physical activity and not smoking. If you are a current smoker, it would be in your favor to make this the month you quit. Smoking damages the lining of your arteries, which leads to a buildup of fatty material that narrows the artery causing a heart attack or stroke. Yikes!

Another way to remember your cardiovascular health is to GO RED!

Get your numbers: Ask your doctor to check your blood pressure, cholesterol and glucose.

Own your lifestyle: Stop smoking, lose weight, be physically active and eat healthily.

Raise your voice: Advocate for women-related research and education.

Educate your family: Make healthy food choices for you and your family. Teach your kids the importance of staying active.

Donate: Show your support!

According to the American Heart Association, building awareness is one the best ways to fight cardiovascular disease; eighty percent of cardiovascular-related deaths can be prevented with education and action. You can help raise awareness by wearing red during the month of February and using the hashtag #GoRedWearRed


Mes Nacional del Corazón

Heart health

Desde que el Presidente Johnson declaró febrero como el Mes Nacional del Corazón en 1964, nuestro país ha dedicado el mes de febrero a la salud cardiovascular. La enfermedad cardiovascular es la primera causa de muerte en hombres y mujeres en Estados Unidos. Afortunadamente, existen pasos que podemos tomar para ayudar a reducir el riesgo y mejorar nuestra salud cardiovascular. Lo más importante de tener en cuenta cuando nos concentramos en la salud del corazón es la alimentación saludable, la actividad física y no fumar. Si fuma actualmente, sería beneficioso para usted que este mes sea el mes para dejar de fumar. Fumar daña el recubrimiento de las arterias, lo que lleva a la acumulación de material de grasa que angosta las arterias, lo que causa un ataque al corazón o un infarto. ¡Oh Dios!

Otra forma de recordar su salud cardiovascular es PONERSE ROJO.

Conozca sus números: Pida a su médico que controle su presión arterial, colesterol y glucosa.

Controle su estilo de vida: Deje de fumar, pierda peso, haga actividad física y coma saludable.

Haga conocer su opinión: Defienda la educación y las investigaciones relacionadas con las mujeres.

Eduque a su familia: Haga elecciones de alimentos saludables para usted y su familia. Enseñe a sus hijos la importancia de mantenerse activo.

Done: ¡Demuestre su apoyo!

De acuerdo con la American Heart Association, crear consciencia es una de las mejores formas para luchar contra las enfermedades cardiovasculares; ochenta por ciento de las muertes relacionadas con afecciones cardiovasculares pueden evitarse con educación y acciones. Puede ayudar a generar consciencia vistiendo algo rojo durante el mes de febrero y usando el hashtag #GoRedWearRed


Tips to help you keep your New Year’s Resolution!


Year after year, resolutions are made and are very rarely followed, though. Once the confetti is swept up and the beginning of the year hits our New Year’s resolutions slowly start to diminish. One main cause being the lack of goal planning. New Year resolutions are often made on New Year’s Eve and in the heat of the moment. They’re usually not planned out and are focused on whatever your mindset was on that day.

This year, instead of picking something at the moment, take some time and think about what you want to improve on. Ideally, you want your resolution to be S.M.A.R.T. (specific, measurable, attainable, realistic, and time-based). Below are a few helpful tips to help you meet your goal for 2017!

Be Realistic

The best way to ensure you met your goal this New Year is to make sure it’s attainable. For example, resolving never to eat your favorite food again is setting yourself up for failure. Instead, make your goal more attainable by simply limiting your intake of that food.

Outline Your Plan

It’s easier to stay on track with small goals. Try setting up small goals for you to meet along your path to your main goal. Instead of focusing on losing 30 lbs., focus on losing the first five.

Now that you have your resolution, it’s time to play devil’s advocate. How will you overcome temptations? One example is to start is to grab a gym buddy to help motivate you and keep you accountable.

Talk about it

Tell your friends and family about your goal. The more people you tell, the more support and accountability, you will receive.

Reward yourself

It’s important to celebrate all of the good progress you’re making towards your goal to help keep you motivated. Treat yourself to something you enjoy that doesn’t contradict your resolution. For example, if your goal is to get in better shape, treat yourself with new workout clothes instead of your favorite unhealthy treat.

Keep Trying

Occasionally, you will slip up, and that’s ok! Take one day at a time, and you will achieve your goal.

Consejos para mantener sus buenos propósitos de Año Nuevo


Año tras año, se fijan propósitos y muy rara vez se siguen. Una vez terminadas las Fiestas y comenzado el año, nuestros propósitos de Año Nuevo comienzan a disminuir. Una de las causas es la falta de buena planificación. Los buenos propósitos de Año Nuevo por lo general se fijan en la noche de Año Nuevo en el calor del momento. Por lo general no se planifican y se concentran en su estado de ánimo de ese día.

Este año, en vez de elegir algo en el momento, tómese un momento para pensar acerca de lo que desea mejorar. Idealmente, su propósito debe ser S.M.A.R.T. (eSpecífico, Medible, Alcanzable, Realista y con un Tiempo en mente). ¡Debajo encontrará algunos consejos útiles que lo ayudaran a cumplir su objetivo de 2017!

Sea realista

La mejor manera de asegurarse de cumplir su objetivo de este Año Nuevo es estar seguro de que sea alcanzable. Por ejemplo, proponerse no volver a comer su comida favorita es prepararse para el fracaso. En cambio, haga que su objetivo sea más alcanzable simplemente limitando la cantidad de esa comida.

Detalle su plan

Es más fácil mantenerse en carrera con objetivos pequeños. Intente fijarse objetivos pequeños que pueda cumplir a lo largo del camino hacia su objetivo principal. En lugar de concentrarse en bajar 30 libras, concéntrese en bajar las primeras cinco.

Ahora que tiene su propósito, es hora de tomar el papel de defensor del diablo. ¿Cómo superará las tentaciones? Un ejemplo para comenzar es elegir un compañero de gimnasio que los ayude a motivarlo y a mantenerse responsable.

Hable al respecto

Hable con sus amigos y familiares acerca de su objetivo. Cuantas más personas sepan, más apoyo y responsabilidad recibirá.


Es importante celebrar todo el avance positivo que haga hacia su objetivo para ayudar a mantenerse motivado. Dese un gusto de algo que disfrute que no sea contradictorio con su propósito. Por ejemplo, si su objetivo es estar en mejor estado, dese un gusto con nuevas prendas para entrenar en lugar de su comida no saludable favorita.

Siga intentando

En ocasiones, tendrá un desliz, y ¡eso está bien! Piense en un día a la vez y cumplirá su objetivo.

Healthy Habits


Almond Date Energy Bars


2 cups whole almonds

4-5 cups loosely packed dates, pitted

1 cup Craisins (or additional dates)

¼ cup dark chocolate chips

¼ cup shredded coconut (optional)


  1. If your dates still have pits, cut the dates in half lengthwise and remove the seed.
  2. Pulse the almonds and dates in a food processor until your desired consistency is reached, adjusting the amount of dates and almonds as needed.
  3. You should be able to pick up a bit of the mixture and press it between your fingers without it being sticky and without it crumbling apart.
  4. If desired, pulse in chocolate chips, shredded coconut, and/or any other ingredients.
  5. Line a 10×14-inch pan with parchment paper and press the almond-date mixture into the pan to reach your desired thickness. (I like them to be ½ – 1 inch thick.)
  6. Cut into 32 squares, or bigger bars, or use a heart cookie cutter (or other shape) to cut out shapes (and save the cut-out scraps for snacks for yourself!)





Hábitos Saludables


Barras energéticas de dátiles y almendras


2 tazas de almendras enteras

4 a 5 tazas de dátiles sin semillas

1 taza de arándanos secos (o más dátiles)

¼ taza de trozos de chocolate amargo

¼ taza de coco rallado (opcional)


  1. Si sus dátiles aún tienen las semillas, córtelos por la mitad a lo largo y retírelas.
  2. Muela las almendras y los dátiles en una procesadora de alimentos hasta lograr la consistencia deseada, ajustando la cantidad de dátiles y almendras según sea necesario.
  3. Debe poder tomar un poco de la mezcla y presionarla entre los dedos sin que sea pegajosa y sin que se separe.
  4. Si lo desea, puede de moler los trozos de chocolate, el coco rallado, y los demás ingredientes.
  5. Cubra una bandeja de 10 x 14 pulgadas con papel y presione la mezcla de almendras y dátiles en la bandeja hasta alcanzar el espesor deseado. (A mí me gustan de ½ a 1 pulgada.)
  6. Corte en 32 cuadrados, o barras más grandes, o utilice un cortador de galletas con forma de corazón (u otra forma) para cortar (y guarde las trozos restantes como bocadillos para usted).

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